1x10000m;03:30pm session;
3:30.0/500m;89bpm;23spm;35w;430cph;500cals

1x10000;03:15session;
3.30.0/500m;90bpm;23spm;38w;429cph;500cals

1x10000m;0325pm session;
3.30/500m; 24spm;89bpm

2.45.8/500m;27spm;98-125bpm;77w;564cph;259cals

1x5000m; 3.35pm session;
3.30/500m;92bpm;23spm;38w;429cph;250cals.

1x10000m; 03:30pm session
2.55.9/500m;24spm;100-111 bpm;64w;521cph;506 cals
Very pleasing row. did not really dig in until half-…

4x1500m,2mint;
2.48.0/500m;26spm;107-111bpm;74w;553cph;308cals

1x4000m;
3.02.5/500m;24spm;92-107 bpm;58w;498cph;200cals

15x100m;1mint;04:20pm session
2.12.5/500m;32spm; 97-120bpm;108w;81

1x4000m;:3:40 session;
3.09.2/500m.23spm;92-107bpm;23spm;52w,477cph;
250cals

6x1000metres,1mint; 04:25 session;
2.38.4/500m;25spm;111bpm;73w;551cph;310 cals.

1x4000m;03:15pm session;
3.15.0/500m;23spm;46w;462cph;200cals;;

8x5000m,30sint; 4.40pm session
2.46.3/500m;26spm;aerobic(hi117);76w;561cph;200cs
AV bpm 107

1x4000m;03:15pm session;
3.03.0/500m;wmz;24spm;cph;200cals57w;496cph;
200cals

5x1000,1mint;03:30pm session
3.07.4/500m;24spm95bpm;53w;482cph;250cals.
Set out to do 10 but felt tired and out of sorts...Rest t…

10x100m;1mint;4
34spm;Anaerobic;175w902cph;58 cals.
Best 100...22.6

1x2000m;03.50pm session
2.52.9/500m;105bpm;23spm;68w;522cph;51cals

1x10000m;03:15pm session;
2.43.7/1000m;61rpm;80w;574cph;359cals

Weight Training
7x7x7 (DB Press;DB Row;Side Raises;Rumanian Deadlift;Dumbell Curls;Tricept Extensions.

8x500m,1mint; 03:25pm session; als
2.48.3/500m;23spm;109bpm;79w;552cph;204cals