thus 87.3 8x500 r2 av 1.39.0 5-2-1 DR 150

wed warm up home

wed 87.2 3x2500 + 700 700s sub 1.40 DF 149

tues 87.3 2k @6.58 + 4x500 sub 1.45 DF 149

tues warm up DF 152

mon 88.2 10x300 r1 av 1.35.4 DF 149

mon warm up and down

sun SEIRC came 3rd (DF unknown guess 135 machine setting 5/4)

sun maidenhead warm up

fri 87.3 holborn 2k @ 6.58 + 4x500 sub 1.45 DF 140

thus 87.9 10x300 av 1.35.6 DF 145

wed 88.0 4x2500 700s sub 1.40 DF 145

wed warm up 2x1k with bursts at 1.33 DF 147

tues warm up and down DF 145 & 120

tues 88.1 DF 169

tues after other workouts DF 120

mon warm up and down + steps 267 flts 40 min

mon 88.9 10x300 r1 av 1.35.6 DF 155

sat mainly arms

fri pm mainly arms DF 87

fri 88.4 bad rt knee so did steps 40 min 293 flights

thus 88.9 8x500 av 1.39.5 5-2-1
df 155

thus warm up

thus 2nd workout DF 169

wed 88.6 3x2500 and 700 (4x700s sub 1.40)DF 155