AT1 = 3x10'/1x7"; damper 6; vitamins; better than last time, but 38m off from best

Transition2 = 4x11'/2R; vitamins; damper 6; lemon water; 571 kcal; not as good as last time, but working with sore left quad

Recovery 2 = 4x13'/2R; damper 6; vitamins; 677 kcal; 165m better than last

Temp 1 = 5x500m/2R; damper 6; vitamins; 2 coconut; 183 kcal; 7.5 secs better than previous; 1.5 sec better ave/500

Tempo 2 = 4x1000m; damper 6; vitamins; 2 coconut; 286 kcal; 7.8 secs better than last week

AT2 = 2x15/3R; damper 6; vitamins; 416 kcal; 37m better than last time; 0.9 sec faster ave/500m

AT1 = 3x10' & 1x7'; damper 6; vitamins; lemon water; 487 kcal; lost 169m from last; did consistent neg split

Recovery 1 = 2x30'; damper 6; vitamins; 2 coconut; 759 kcal; 99m better than 5 days ago

Darts warmup; vitamins; lemon water; 123 kcal

Recovery 2 = 4x13'/2R; damper 6; vitamins; 2 coconut; 669 kcal; 181m better than last week

4x1000m/8r; damper 6; vitamins; mid-afternoon 2 hours after lunch; 287 kcal; 15.1 sec better than 7 days ago; pace increased by 1.8 sec

Recovery 1 = 2x30'/5R; damper 6; vitamins; 2 coconut; 758 kcal; 218m better than 4/7/16

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