DF 117, damper high 4. Started out thinking about PB but fizzled out at 1400ish but kept going. Feeling close to sub-7 but I probably nee…

DF 115, damper mid 4, in the gym. Warm up.

DF117, intervals 6x500 r2:00. Good effort.

DF 106, warm up.

DF 109, damper low 4. Easy pace.

DF 107, damper high 3. Mid morning. Excellent effort, and good DF. 22spm, 59.7 overall. 22, 22, 22, 23, 24. 01.6, 00.3, 00.2, 59.0, 57.7.…

DF 108, damper mid 4. Thought about PB but fizzled out.

DF 115, warm up.

DF 107. Shed on Saturday mid morning. Good SS.

DF 107, damper high 3. First half much slower on purpose. Pushed it last 5k and last 2k in particular. Great work.

DF 87, damper low 2. Nice workout with some fast 10s.

DF 125, damper mid 5. Damper definitely way too high. This was actually tough, sluggish. But good effort. 22spm/59.9.

DF 108, damper mid 4. Great effort and pacing.

DF 107, damper low 4. Good effort in cold shed.

DF 114, damper high 4. In Momentum. Good lunchtime effort. 21/59.8 overall.

DF 113, shed in morning.

DF 107, damper mid 4. Good strong effort for fitness. After work.

DF 106, damper low 4. Shed morning, nice and slow SS.

DF 110, morning in shed. Low rate. Great workout.