4x1000m/8r; damper 5; vitamins; 276 kcal

2x15'/3r @ 24/26spm; vitamins; breakfast; lunch; mid-afternoon; 410 kcal

3x10' @ 1x7'; damper 5; vitamins; 493 kcal

2x30' @ 20-22spm @ race+20-25; damper 5; 786 kcal

Tempo 3; 2k; rtd shake; damper 5; 139 kcal

4x13'/2r @ 18, 20, 22, 20; vitamins, 668 kcal

4x1000m/8r; damper 5; vitamins; 276 kcal

2x30' @ 20-22spm @ race+20-25; damper 5; vitamins, rtd shake; 778 kcal

3x10' @ 1x7'; damper 6; vitamins rtd shake; 510 kcal

5x500m/2r; damper 5; vitamins; very very early morning; 174 kcal

4x13'/2r @ 18, 20, 22, 20; vitamins, rtd shake; 666 kcal

4x1000m/8r; damper 5; rtd shake; 274 kcal

2x15'/3r @24 & 26; vitamins; damper 5; 422 kcal

3x10' @ 1x7'; damper 6; vitamins rtd shake; 476 kcal

2k training Week 3 Day 1; T2 4x11'; damper 5 for 1st interval and then damper 6; vitamins; rtd shake; 561 kcal

2k test; damper 5; vitamins; unsweet tea; 138 kcal

30' @ 10kp; damper 6; vitamins; 391 kcal

45' @ HMPl; damper 6; vitamins;

30' @ MP; first row since marathon and vacation; damper 6; 361 kcal