3 x (8 @ 5kp & 12 @ Mp); damper 6; vitamins; 775 kcal

3 x (10x10); damper 9; vitamins; couples of grapes; 575 kcal

Warm up; darts; 11395 pts; damper 5; vitamins; couple of grapes; 146 kcal

3 x (8x10); damper 10; vitamins; grapes; 468 kcal

warm up; darts; damper 5; score 12385; vitamins; grapes; 150 kcal

3 x (6'@5kp and 8' @Mp); damper 6; vitamins; 566 kcal

Week 7 - Day 1 = 3 x (6x10); damper 10; vitamins; 401 kcal

warm up, darts; damper 5; 12160 pts; vitamins; 160 kcal

3 x (10x10); damper 9; vitamins; 471 kcal

warm up; damper 5; 47 kcal

2x(8x10); damper 9; shake and vitamins; 397 kcal

warm up; darts; shake, vitamins; damper 5; 12105 pts; 161 kcal

Week 6 Day 2; 2x(8@5kp + 12@MP); damper 6; vitamins; 529 kcal

Week 6 Day 1; strength; 2x(6x10); damper 9; vitamins; 392 kcal

Base 5k for marathon training; damper 6; vitamins; 340 kcal

8 week finish!! Vitamins; yogurt; damper 6; 142 kcal; 33.7 secs faster than 8 weeks ago

1/2 of Recovery 1 = 1x30'; vitamins; damper 6; 381 kcal

Half Tempo 2 = 2x1000m/8R; vitamins; shake and yogurt early; 144 kcal;

Recovery 2 = 4x13'/2R; damper 6; vitamins; yogurt; 682 kcal; best 4x13!!

2x2500m/7R; vitamins; damper 5 1st; damper 6 2nd; 340kcal

Recovery 1 = 2x30/5R; vitamins; bit o honey; 1 interval 5 minutes rate changes @ 18 and @22; 2nd interval 2:30 rate changes; 805 kcal

Tempo 3 = 2k; yogurt; vitamins; warmed up; damper 6; 141 kcal; 0.2 seconds better than last

light warmup for 2k

Recovery 2 = 4x13"/2R; damper 6; 4am; vitamins; 677 kcal; best one yet

T2 = 4x11'/2R; damper 6; vitamins; 607 cals; off best by 3m