Hard work but stuck at it neg splits through out pleased 66th out of 738 overall 6th out of 66 age group

Easy 1k warm up no straps felt good gradually ramping up intensity

First row since Saturday as missed Monday good power and hit all spms reasonable distance too

Easy 1k warm down no straps core

Not my best stopping twice for water and so hot here . Good sprint at end though not as quick as usual but at least l had fitness and de…

Went well as neg splits through out pleased was tired at end Great last 500m down to 1.44 at times on last 200m 101 out of 763 overall…

easy 1k warm up no straps gradually ramping it up

Good distance nearly hit spms

warm down core straps

Thought l was on for neg splits through out but dying on last one still sprinted last min touched 1.46 didn't stop so pleased 40th…

Good distance and thought l had nailed spms 17 not 16.. good split on 24s 1.55.8

Easy warm down concentrating on form spm restricted

Pure evil was absolutely knackered missed a couple of starts on intervals 23rd out of 134 overall and 1st in age group but very early da…

Easy 1k warm up no straps conc on form

Easy 1k warm down no straps core

Went well neg splits felt good great last 1k all under 2.00 touched 1.46 briefly conc on keeping core engaging and straight torso at be…

Easy warm down core and straps on playing target game till last.250m

Went well. Nothing over 1.54 last time ave was 1.55 this time 1.53.8 great sprint on last min of drill down to 1.46 at times 59th out of…

easy 1k warm up no straps gradually ramping up intensity

Did get abit excited good distance over 1200 nearly hit spms

easy warm down concentrating on form and spm of 21 gradually ramping up intensity as usual as l get excited