3 * 5k(2:02/1:52/1:57). Grange Model C.

3 * (6*1'/2')@32spm. Grange Model C.

1.5k * 1:46.9/2k@1:52.9. 5 mins break and I finished off last set strongly. :D

3*(1.5k/2k). Was to be 4, but lost energy on 3rd fast sprint. Due to fast run at lunch??

2 * 5 * (90secs/1:30). Didn't do slow row in middle. Av about 430 per fast interval. Hard??

GE, splits per 5k (1:59.8/1:59.6/2:02.8/1:59.7/1:59.1). Fastest 25k, but sore on ass.

4 * (3'/5') @32spm. Fastest 30mins I think @ 7815m.

15k GE. Was going for 2:05/500, but pace was good, so aimed at 2:00/500. Hard run at lunch, legs still wea

2 * (2k/3k) + 1k warmup. really hard, but in targetes of 1:50/2:00)

Was to be HM, but I have no energy. pace was 2:00/500m, so not too fast. Food, still recovering???

6 * 1'@30spm/2'recovery. PM3 only counts main, not recovery, but 4800 was total.

3 * 4k. Legs still stiff from marathon, but within targets of (2:05/1:55/2:00) without difficulty.

Last workout before marathon. Kept it with hard slow strokes at 16spm.

Slow row. SPM <20, very consistent pace about 8:17 for each 2k split.

supposed to be 4 * (2k/2k), but did 12km run at lunch, and didn't want to overdo it.

3 * 3k (1:58.7/1:49/1:53.7). Almost didn't do this. Almost reduced the split times. Pushed myself although tired&

About 4k short of 35k. Ass too sore to continue, but fitness is fine. Hope legs hold out for marathon. Av 2:03.

Used PM4 on D. Going for GE, but pushed. (1:58.7/1:57.9/1:56.4/1:55.4/1:51.9). Ran 5.7km at lunch. Foot ok.

4 * 1k/2k @ 1:48/1:58. Average 1:46.5/1:57.5. Challenge and beat it.

Consistent 7:53 - 7:57 split. 24 spm. When did 15k in an hour become relatively simple. 780 kcal cycle in morning.

3 * 5k (2:00.8/1:51.6/1:56.4). About 0.5 secs on av faster than target of 1:57.

2 * 3 * 2k. Slower than before, but held back.

10k MP. Sold pace, each 2k slightly faster. Sore ankle, 14k run before work.

3 * 4k (2:01.5/1:51.5/1:57.5). Wasn't pushing it today due to marathon training.