3000m s/m 23 3 min rest 10x 300m s/m 29

S/m 21 warm up for squats

Variable

3000m s/m 22 10x 300m s/m 28

S/m 24 warm up for back

Bad neck , sprints with a stop

Pm5 error!!

10x 300m s/m 29

S/m 21 warm up for sprints

15x 400m sub 1.39 1min rest s/m 27

4000m and 500x 2 sprints

3000m s/m 25 1.44✔️ 10x 300m s/m 30

S/m 22 Monday morning!

S/m 22 warm up for squats

8x 500m 3 min rest 1.40,138,136,134

4000m 1.48 s/m 22 4 min rest 4 x 500m s/m 30 1.35 3 mins rest

3000m sub 1.45✔️ 3 min rest 10x 300m s/m 30

2x 500m s/m 30

S/m 23 warm up for sprints

3000m 1.45 s/m 24 3 mins rest 10x 300m sub 1.37 s/m 29

3000m s/m 20 warm up for spin

3000m s/m 24 1.45✔️ 3.30 mins rest 7x 400m 1.38 s/m 28 1 min rest

300m x 10 1 min rest warm up for shoulder

S/m 21