AT1 = 3x10' & 4x7'; damper 6; lemon water, vitamins; 2 coconut; 506 kcal; 69m better than last; increased by 1.4 ave/500; b…

6x10"/1:30r; damper 6; vitamins; awesome neg splits; on 2/15/16 did 12228 but no neg split; 828 kcal

Tempo 1 = 5x500m/2r; damper 6; vitamins; 2 coconut; 0.8 sec slower than last; lost ave/500m by 0.1 sec

Recovery 2 = 4x13'/2r; vitamins; damper 6; 14m better than last week; 654 kcal

Tempo 2 = 4x100m; vitamins; 2 coconut; 35.7 secs faster than 2/25; 284 kcal

AT2 = 2x15' @24/26; vitamins; 2 coconut; 100m better than last week; 416 kcal

AT 1 = 3x10' & 1x7'; fasting; forgot vitamins; 47m shy from last week; 500kcal

T2 = 4x11/2r; damper 6; yogurt; vitamins; 598 kcal; 95m shy of 4/5, but had true neg splits, increasing m/interval, increasing HR/interva…

Tempo 1 = 5x500m/2r; damper 6; vitamins; 2 coconuts; 184 cals; beat last weeks by 11.6 secs

Recovery 2 = 4x13'/2r; damper 6; vitamins; fasting; 207m better than 3/30; 657 kcal

AT2 = 2x30'/3r; damper 6; vitamins; shake; 190m better than last; 409 kcal

AT1 = 3x10' & 1x7'; damper 6; fasting; vitamins; 224m better than same thing last week; 506 kcal

T4 = 4x2500m/r7; damper 6; mini wheats (don't do that again); 681 kcal

T1 = 6x10'/1:30; damper 6; yogurt; vitamins; really really concentrated on neg split instead of distance

Transition 4 = 4x2500m/7 @ 500m intervals; damper 6; fasting; vitamins; 684 kcal

Tempo 1 = 4x500m/2r; damper 6; best time for this workout; kcal 182

Recovery 1 = 2x30'; damper 6; 2 coconuts; 745 kcal

AT1 = 3x10' & 4x7'; damper 6; fasting (2 coconut); 487 kcal

T2= 4x11'/2; damper 6; 609 kcal

T1= 6x10'; fasting; damper 6; 815 kcal

2k race; no bobby; 198 kcal combined w/ warmup

warm up

1/2 Recovery 1 = 1x30; fasting; damper 5; 364 kcal

Recovery 2 = 4x13'/r2; damper 5; fasting; vitamins; 641 kcal

1/2 of T4 per schedule = 2x2500; shake and yogurt, vitamins; damper 5; 340 kcal