Set for 5000 but stopped 2500. Back lower right tender and bit sore so thought it best to stop.

New PB. DF 116, damper 4. First 500m hard, next felt easier but probably too fast. Third 500 a struggle but did really well last 500, but…

DF 116, damper 4. Warm up.

DF 114, damper 4. Just a few metres at end, at decent pace.

DF 114, damper 4. Intervals 4 x 500m. Good effort. Really good last 500. Second one felt not too bad. First one quite hard.

DF 114, damper 4. Good effort warm up at decent pace.

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.