mon warm up

sat @ 20.2 spm

fri 88.6 holborn @ 26 spm (slowed steadily, last 12 mins in 2:05 ish)

fri 88.0 holborn @ 20.2 spm faded badly towards end

wed 84.0 ?? 12x500 1R av 1:42.0 @ 29 spm (1:42.6-1:40.1) comfortable

wed warm up

tues @ 19.6 spm

tues warm up

mon 84.0 ?? 4x1K 6R @ 29 spm av 1:44.1 (1:44.4-1:43.5)

mon recovery metres

mon warm up

sat 28 spm

fri recovery

fri 85.0 4x1K 4R av 1:45.5 @ 28.75 spm (1:45.7-1:44.8) no strength in legs

fri warm up

thus 86.0 3x2K 4R av 1:49.1 @ 27.3 spm (7:17, 7:17, 7:16)

thus recovery metres

thus warm up

wed 85.0 12x500 1R @ 29.25 spm Av 1:42.4 (1:42.7 - 1:40.6)

wed warm up

tues 84.0 (gym scales suspect) @ 19.4 spm

tues 11 am @ 28 spm

tues warm up

mon 85.0 (?) 8x500 3:20R av 1:38.9 (1:39.6-1:36.9) @ 30.2 spm

mon recovery