Easy 1k warm down no straps core

Went well although HR monitor conked out neg splits through out vv tired at end sprinted last 500m or so down to 1.53 at times A minute f…

Easy 2k Warm down core no straps

usual warm up no straps power 5s on 200m

Not bad after a week off nearly hit spms

Started ok but ran out.of puff so cruised along doing HR in zone till last 1k when l ramped it up some way off best split and time

Enjoyable something different neg splits on way back down Not so easy with only 2 min rest Good last 250m sprint

1k warm up no straps power 5s on 200m

No power at first.but got better as l went along did hit spms though

Got my trying head on went at it ignoring HR Ave 149 and Max 165 which is very high not far off Virtually neg splits except by 1m or 0.0…

was going well till crashed and burnt on 2nd one ..l was 3 secs up overall and 0.00.5 on split on first one .Should have not let mental s…

Not bad distance nearly hit spms abit stiff and tired so didn't push it

easy 1k warm down core no straps

HR off the scale 147 ave which is high Max 165 highest in ages but felt OK wanted to push on Neg splits and good spms ramped it up.on la…

Pleased took.7 secs off overall 14.57.3 down to 14.50.5 and split just under a second 1.52.1 down to 1.51.3 good power at end touched 1.4…

usual warm up no straps power 5s on 200m good power today

Nailed the spms concentrating on keeping core taut and back straight not too bent over on start of drive and eyes straight at screen ..re…

Paced it right neg splits beat all last time except last 2k l was struggling then had good sprint to bring it back from 1.57.4 to 1.56.2…

usual warm up no straps easy 1k

Not bad usual warm up no straps

Easy 1k warm down no straps core

HR workout 138 ave 155 max due to last 1k ramped it up Took a min off last week's time with Same HR ave