wed warm down 2k @ 7.58 & 2k @ 8.08

wed 87.2 Tabatas x8 102-106 legs felt heavy and weak paced + wts x3 DF 155

wed warm up HCCB DF 155 left intercostal pain niggley

tues 11.30 HCCB DF 155

tues 87.1 8x500 1st 5 av 1.37.1 last 3 2.20-2.40 legs went again DF 155 5-0-3 + wts x3

tues warm up HCCB

mon 86.8 tabatas x8 105-111 + wtsx3

mon 86.8 warm down HCCB

mon warm up high chest controlled breathing HCCB

sat 87.1 warm down DF 155 some intercostal pain still after wts x6

fri 87.4 warm down DF 140 + 313 flts 40 mins + wts x3 intercostal strain much better

fri DF 140 warm up

thus 86.6 DF 134 + 303 flts in 40 mins

wed 86.6 DF 124 + 278 flts 40 mins + wts x 6

wed warm up DF 124 some back pain still

tues 86.8 DF 124 + another 295 flts 40 mins + wts

tues 87.1 DF 124 lower back pain L45 ish not sacroiliac 285 flts 40 mins

mon 88.5 Tabata 20: 10 101-106 felt yuk + wts (left intercostal strain not too bad)

mon pre warm up

mon warm up

fri warm up 1.28 over final 100m

fri warm down

fri 87.5 tabatas 8x20 sec r0.10 105-108 faded on last one coffee ++ DF 155 + wts

thus warm up

thus 86.8 @17 spm DF 155 + wts upper body ony