DF 112, damper mid 4. Warm up and metres. Good pulling.

DF 113, damper high 4. Just getting metres in. Good effort, faster at the end. 23spm overall, splits at 23, 23, 22, 23, 26. Final 2000 in…

DF 119, damper low 5. Overall 32spm. This was 4x500 with 2 minutes rest between intervals. Trying to work my way back to sub-7 minute att…

DF 113, damper high 4. Warm up.

DF 106, damper high 4. At The Gym. Been ill this week. Possibly daft doing an hour but felt ok. Great effort.

DF 116, damper high 4. Decided to see if PB was on but didn't go out too hard, just in case. Pacing was very good, though a few seco…

DF 103, damper mid 3. Warm up.

DF 106, damper high 4. Just getting metres in. Not very fast at all. Sluggish.

DF 127, damper high 5. Thought about intervals but not sensible.

DF 127, damper high 5. Set off thinking about PB though actually went off far too hard. But good strong pulling. Not in sub 7 shape yet.…

DF 127, damper high 5. Warm up and higher DF.

DF 105, damper mid 4. At The Gym early morning Sunday. Just getting metres in after Garrett being here. Back is a lot better but not perf…

DF 117, damper high 4. Thought I would try PB but not on pace early. Bad DF? Not sure but good effort anyway. Back a bit tender. 25spm, 2…

DF 120, damper mid 5. Warm up.

DF 123, damper mid 5. Intervals 4x500, 34, 32,31 36. Last was fastest. Last one felt like shorter pull backs. Less perfect technique but…

DF 110, damper mid 4. Warm up and cardio. 21spm.

DF 120, damper mid 5. Getting metres in plus some fast minute bursts. Good effort. Overall 23spm. Splits in 22, 22, 24, 24, 25.

DF 120, damper mid 5. Great effort. Good pacing. I am probably about able to get under 20 minutes on a good day. 25spm with splits of 25,…

DF 98, damper high 3. At The Gym. Saturday morning. Warm up.

DF 112, damper high 4. First session after 5 days off. Back much better than before but not perfect. Really good effort this morning. Fel…