mon warm up

mon warm down @19 spm

mon 88.1 DF 158

fri pm DF 153

fri 88.0 2k @6.58 + 4x500 @ 1.45

thus 88.3 8x500 5-0-3 av 1.40.9 legs went

thus warm up at home

tues 89.0 4x2500 1st 700 sub 1.40 pace

tues warm up DF 152

tues 88.7 2nd workout 10x300 DF 140 av 1.35.5

mon 89.2

mon warm up

sun warm up BIRC

sunday BIRC DF 140

thus warm up and down 7.27 & 5.58

thus 88.2 5x500 r2 av 1.37.2

wed 88.2 warm up (like eddie fletcher)

tues 87.9 10x300 av 1.35.5 pace DF 141

tues 88.1 2k @ 6.58 + 4 @ 1.45 (urti)

mon 87.9 4x1000 2-2 3.18.8, 3.18.8, 2x500 sub 1.40 av 1.53 (hardest workout of all!)

fri pm @ 19 spm

fri 88.0 2k @6.58 + 4x500 sub 1.45 pace

thus 87.7 8x500 5-1-2 av 1.39.5

wed 87.6 @19 spm

tues 87.8 10x300 r1 av 1.35.5 pace