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.

Model C, Grange. 2 * 2k.

Very fast. No energy at start, but fast split wasn't taxing. 3*4k(2.00.9/1:50.3/1:55.4).

Long row. Not difficult. Good run at lunch time too. 30k before end of month. 2600kcal today.

Starting to overtrain, so reduced workout tonight. MP 8k, rather than 3 * 1.5k/2k. Sweaty but easy. Run at lun

3 * 6k (2:01.9/1:52.6/1:57.8). Feeling quite tired, but within targets.

3 * (1.25k@1.48/2k@2:01). Could go faster. Run at lunch time too.

3 * 4k (2:01/1:51.6/1:58). Last split was less than 1:56, but had to close window. Faster than last week.

First long row in a while. Quite easy actually. Only sore due to long run yesterday.j Still had energy left at the e

just a short row. Easy.

3 * 4k (2:01.9/1:52.6/1:56.6). Fast. Tiring. Stressed.