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.

Hard as I'd not eaten. Stopped for water at 20 - 25k but felt sick, so lost 2 minutes. Consistent otherwise.

Lost a bit of fitness, or still jet lagged? Was to be 4 *(1.5k/2k). Ran at lunch time too.

MP but sprint at end. ok.

2 * (2k/3k). model C, Grange.