wed Rome warm up

tues Rome after 10 mile walk!

sun 88.5 8x1250 sub 1.39 500s DF 140 ish

fri 750x4 sub 1.49 rate 24ish DF 150

fri 88.7 after 2k DF 150

fri 88.7 warm up DF 150

thus 88.8 warm up DF 140

thus 6x500 sub 1.49 (after 10k) DF 150

thus 88.8 after 2k DF 150

wed 89.1 8x1250 500 sub 1.39 DF 152

wed 89.1 after intervals DF 162

wed 89.9 DF 142

tues 89.9 after 10k DF 152 (felt good)

mon after 2k v tired

mon 88.8 warm up 1200 @1.40 DF 134

mon warm down DF 116

fri 89.2 2k @ 1.44.3 rest slow DF 134

thus 88.5 going easy felt tired DF190 2k then 140

wed 2nd session warm up

wed 2nd workout 10x300 @sub 1.38 DF 134

wed warm down

wed 88.5 8x1250 500 @ 1.39 DF 134

tues 300m x10 with 1 min breaks sub 1.38 many sub 1.36

tues 2nd session warm up

tues 88.5