Damper 3. Had a good 30 mins, a nice stretch out, concentrated more on form.

Damper 3. A good 30 minutes, was very hot had to slow up for drinks.

Damper 3. Just a good short one to blow the cobwebs away.

Damper 3. A good workout, concentrated a bit more on my form. My time is improving, but I think I could do better if I do a proper warmup…

Damper 3. Intervals, felt very good after a rest day.

Damper 3. I was going to do a 30 min slow, but I couldn't concentrate, too much going through my mind.

Damper 4. 10 intervals, a really good crack on these, worked very hard.

Warm up.

Damper 4. Intended to do long and steady, didn't turn out that way, a very good session.

Damper 4 - warm up

Damper 4. Interval time! Worked hard on this one.

Damper 3. Pace boat 2.30, decided to do a long slow session and pick up towards the end, very enjoyable.

Damper 4. Planned on a steady work out, but felt good and pushed it out.

Damper 4, warm up.

Damper 4. Interval time, felt really good, a nice change.

Damper 4. A nice session after a 5 minute warmup, still had enough in the tank to build up a sprint finish.

Damper 4. Warmup

Damper high 3. Intended to do a steady 10km, but ran out of energy, will need to eat something before trying again, especially at that ti…

Damper high 3. Only intended to do a steady 30 mins, but felt good and picked up the pace, had a wobble with 12 mins to go, but coped wit…