fri recovery and warm down (1.5K in 5:58)

thus @ 27 spm even pace

wed 12x500 1R @ 29 spm av 1:41.6 (1:42.0 - 1:39.4) mainly neg split comfortable

wed warm down

wed warm up

tues @ 20 spm

mon home 4x1K 6R av 1;43.1 @ 29.25 SPM (1:43.6, 1:43.4, 1:43.1, 1;42.2) slowly getting back to form

mon recovery (3 min final recovery)

mon warm up

sat @ 19.8 spm

fri at home 4x2K 4R (7:38 warm up only, 7:16, 7:15, 7:12) av 1:50.1 @ 29 spm

fri warm down

fri recovery metres

thus @ 27.4 spm got faster towards end

wed at home 12x500 1R @ 29 spm av 1:41.5 (1:42.1 - 1:39.0) comfortable

wed warm down

wed warm up

tues @ 20 spm at home

mon 84.0 ?? 4x1K @ 29 spm av 1:43.5 (1:43.9 - 1:43.1)

mon recovery metres

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