fri 87.6 10x300 2R av 1:39.8 @ 24.6 spm (1:41.3-1:39.2) last 8 @ 24 spm all sub 1:40

fri recovery metres

fri warm up

thus 88.1 10x500 1R @ 20.1 spm av 1:48.7 (1:51.3 - 1:47.6) much less tired today

thus recovery metres

thus warm up

wed @ 27 spm

tues @ 20 spm recovery row

mon recovery row @27.4

monday warm up

sat first warm up

sat warm up Cardiff

sat Cardiff 2K 1:43.5, 1:43.5, 1:40.5, 1:38.0 I think

wed 6x500 3:20R av 1:39.6 @ 30 spm neg split 1:40.4 - 1:39.1 hard work but far from all out effort before cardiff

tues recovery metres

tues warm up

tues 86.5 @ 20 spm (1:54.1, 1:54.1, 1:53.9, 1:54.2, 1:52.9 PB at this spm

tues warm up

mon 87.6 @ 29.8 spm (1:42, 1:43, 1:41 roughly) very tired legs today predict 6:49-6:50 for Cardiff

mon warm down

mon warm up

sat @ 27.8 spm

fri 86.1 3x2k 4R @ 28 spm av 1:48.3 (7:09, 7:15, 7:16) heavy legs lungs fine @

fri recovery metres

fri warm up