wed recovery metres

wed warm up

tues warm up

tues 86.6 @ 20 spm (unintended pb at this spm)

mon 86.9 @ 31 spm 41.0, 41.9, 41.1 (plan race pace) fairly hard work but spent 8 hours driving yesterday so stiff legs

mon warm down 2K in 10:00 + 4K in 15:58

mon warm up

sat 0630 @ 28 spm (a bit dehyrdated, gentle effort)

fri 1500 @ 29 easy recovery

fri (at home) 3x2k av 1:48.3 (7:13, 7:12, 7:11) felt a bit better than yesterday but nowhere near best form

fri recovery metres

fri warm up

thus 86.5 4x1k av 1:44.5 (1:41.3, 1:43.2, 1:48.2, 1:44.8) very heavy legs no energy ? not fully recovered from Newark

thus recovery metres

thus warm up

wed recovery metres

wed 86.5 10x300 3R av 1:39.3 @ 30.3 spm with 600m active recovery practicing starts fun df 120

wed warm up

tues 11.00 @ 28 spm df 120

tues 87.1 @ 19.4 spm df 120

tues warm up

mon 87.1 @ 27 spm recovery row DF 120

mon warm up

sat pre warm up

sat warm up