Back to MP plan, cycle 4. (1k@2:02.5/2k@1;49/3k@2:01.7/2k@1:50.9/3…

3 * 4k (2:04.1/1:53.7/1:59.6). Feeling a bit overtrained, but felt ok. Ran 30 mins at lunch.

Slow 2:05 MP for first 12k. 2:00/1:55/1:50 last 3k. Erratic around 8 - 10k as mind wandered.

Splits 2k @ 2:02 / 1k @ 1:48. Comfortable but sweaty. Still stressed.

Slow 'fat burning'. Going for 2:05, but got 2:04.9. v. comfortable. 30 minute run at lunch time too.

4k * (2:02.5 / 1:54.1 / 1:58.7). Not bad.

Quite fast considering I did 10k treadmill run in 55m first. Tiring though.

Thought I'd do a shorter faster row. Not too bad. New trainers for tomorrow!

Was going for 12k 3*4k, but no energy. Estimated time. Need to eat more.

Ran 30min at lunch. This was 3 *3k + 1k. Not fastest ever, but quite hard.

Did a 30 minute run first. was going for 10k, but no energy (read FOOD). I'll build up.

Getting over cold. Slow row. Also did 15 min run 2/8 lunch time (3km)

Bit of a cold. Really hard row. Struggled half way, but kept pace later on.

3k * 3 (2:01.9(23)/1:53.5(29)/1:57.1(28)). Last 200m got to 1:28 split.

HR max was 163. Starting off slow for the next few weeks. Gym tomorrow.

2 days off from training. Blasted last 500m at 1:32.

Slower than last week, but this was after hour in gym.

Slow sweaty workout. Fat burning.

3 * 5k. 2:05/1:55/2.00. Good sweat. Need to do more distances.

Quick 5k before going out for dinner.

Going for 10k, but sweat in eyes, and sun, I lost momentum and stopped.

Shorter row, but reasonable pace. Back workout in gym tomorrow.

Slower pace today, faster last 1k. Going to gym tomorrow morning.

Quite a hard row, but getting better