DF 120, damper 5. Started off on pace then struggled to keep it on 1:45 but within striking distance of sub 7 with under 300 to go but no…

DF 108, damper 4. Warm up and technique.

DF 118, damper 5. Low rate, decent technique. Back felt much better than yesterday. Good pulling.

DF 106, damper 4. Warm up and technique.

DF 111, damper 4. Set off easy then upped pace. I am definitely capable of doing sub 19. This was not max effort. Bas back. Need to rest…

DF 116, damper high 4. Interval 500x4. Good effort. Third one time seems wrong but great effort.

DF 105, damper 3/4. Warm up and technique.

DF 111, damper 4. Warm up first 1000. Technique plus cardio. Back bit sore and tender.

DF 116, damper high 4. Interval 500x2, 90s rest. Good effort.

DF 116, damper high 4. Was on for pb but stopped short. Bad idea, could have pushed it.

DF 96, damper 3. Warm up and technique.

Just filming technique x 300 x2.

DF 108, damper 3. Decent pace and trying to improve technique.

DF 103, damper 3. Decent pace warm up.

DF 110, damper 4. Just getting metres in. Trying better technique.

DF 105, damper 3. Trying to improve technique. Getting better but more needed.

DF 119, damper low 5. Decent effort but not great form. Need to improve that.

DF 103, damper 3. Really slow for technique.

DF 118, damper high 4. Good cardio, decent pacing. Quite tough actually. Did this after weights.

DF 100, damper 3. Form test.

DF 116, damper 4. Technique and exercise. Decent effort.

DF 100, damper 3. Warm up and technique.

DF 118, damper low 5. Getting metres in and practicing technique.

DF 119, damper low 5. Big PB here. Bit tough at end but definitely pulling stronger and this DF seems best. Average 33 spm. Keeping heels…

DF 100, damper 3. Warm up and technique. Heels not lifting.