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.

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.