5000m (5x1000m,2mint)3,22,1/500mtr;27spm;42w;
445cph;250cals;D5/6

12x250metres/40sec.int;3.39.3/500m;
29spm;39w;430cph;144cals; Easy session-knee not sore but cyst still about!

4x5 3mint;3,46.3//500mts;24spm;88bpm;30w;
403cph;132cals;D444 Easy session-dodgy right knee.

Easy session;
4.00,7/500m;22spm;90bpm;25spm;386cph
187cals. D3

10strokes faster every 1000metres;
2.50.5/500m; 38spm;105bpm;71w;542cph;
150cals

WU;5x3mins;4.26.2/500m;20spm;90bpm;
19w;363cph;39cals;D6

1x30mins;2.38.2/500metres;23spm;34w;
415cph;204cals. Recovery session

4xx500m;2.31.1/500m;8spm;70w;540cph;
76cals

2.54.2/500m;21spm;90bpm;27w;393cph;
97cals

NB 5k-steady 24spm, every 1000, burst of 20 at 110+
3.35.t/500m;24spm;100bpm;34w;419cph;
250cals;D2/3

WU;4,21,1/500m;20spm;18w;361cph;90cals

3x4mins;3.35.1/500m;27spm;41w;439cph
87cals

WU;1x3mins;3.28.3/500m;26spm;39w;
433cph;28cals

WU;5x3mins;20spm

5x1min. 1mint' 3,32.3/50m;46spm;99w;642cph;
51cals
D2-3

WU; 4.05.6/500m;20spm;81bpm;24w;
381sph36cals;D8/10
+1x14x7=5m52

1x5000m;3,14,/500m;24spm;104bpm;48w;
363cph;250cals,D8 + 2x7x7 08.24

10x1min; 1mint3.38.9/500m;25spm;;33w;
414cph;137cals;100bpm
Done with 2x7x7x7wt

5x3mins;4.08.8/500m20spm;23w;378cph;
94cals;D8

6x500m;3.56.0/500m;27spm;64spm;
520cph;151cals; D8

WU;4.08.7/500m;21spm;90bpm;;23w;
278cph;94calsD8

5x4mins,1mint;3.35.9/500m;24spm;90bpm;35w;419cph;137cals
A very steady session.

WU.4.34/500m;20spm;17w;350cph;88cals
D-3,5

3.59.3/500m;26spm;26w;387cph;136cals;
D2.75.

12x250m,1mint;.3.08.5/500m;36spm;52w;
479cph;