4x500 intervals, DF 108. Great effort, especially on last one.

DF 108, damper 4. Great effort. Tough but not impossible. Close to max pace.

DF 120, damper 5. Good imtwrval.

DF 98, damper 3. Warm up.

DF 95, damper 3. Just getting metres in.

DF 112, damper high 4. Started off a bit slow and then picked up the pace until bonked at about 1500. Managed 1:55.1 for last 500 which i…

DF 108, damper 4. Warm up and metres.

DF 114, damper high 4. Good effort on better DF. Not 100% here and some energy left at the end.

DF 108, damper 4. Getting metres in.

DF 108, damper 4. Warm up.

DF 100, damper 4. Really good 5k at low rate, with strong pulls and good last 1000m. 3:44.9 for last 1000, which was a little tough but n…

DF 83, damper 3. Just getting in the final 1000m of the 21k challenge. Good finish.

DF 101, damper 4. Excellent effort. Quite tough towards the end but got under 43 so happy with that. Second 10k of the day - in Geneva, g…

Good morning effort. DF 91, damper 3. First part of the 21k day.

DF 101, damper 4. In Geneva on a PM4, chain also feels tight like the last model of that I was on. But good metres in and good effort.

DF 156 far too high. Tough on legs. Damper 7.

DF 113, damper 4. New PB. Possibly better DF here than 125. Great effort. I think sub-7 could be possible.

DF 82, damper 0. Warm up.

DF 103, damper 3. Just training metres. Good effort.

DF 103, damper 3. Good sub 8. Good effort later on. Sore back, must rest.

DF 124, damper 6. Excellent effort, really tough. Still miles away from the 7 minute barrier. Could maybe get 7:04. Really tough middle b…

Warm up, with Andy. DF 81, damper 0.

Just getting metres in. DF 81, damper 0. Good effort, form and pacing.

DF 80, damper 0. Just getting metres in. Also practicing technique.

Dublin gym. DF 135,damper 5. Too hard. Feeling weak and sore back. Need to let it recover. But good effort.