2k@1:48/3k@1:58 +1k pace. Slightly faster than that. Not hard though. Stress.

3*3k (2:01.9/1:52.5/1:56.6). Late home, reduced from 15k. 30 mins at lunch time.

After a 15k run in 1:17m + 10 mins walking. Going for long row, but 10k ok. 1960kcal.

Going for 3 * (2k/1k), but dropped the last set. too Tired. (1:47.5/2:00). Ran at lunch time too.

2*(3*2k). Targeting nt, 2:03/1:53/1:58. Felt comfortable. Later row tonight. Sabine was out.

Short 5k@MP (2:05). BPM = 137, 145 Max. Did 30 min run at lunchtime.

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.