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

sat Newark Mile - new British 60+ HWT record

thus 87.1 general practice starting at 1:39 pace over 100 m and a slow 2k

wed 88.4 8x400 av 1:39.5 @ 30 spm practising starts for Newark mile

wed recovery metres

wed warm up

tues 87.2 @19.6 spm DF 120 (0.3 sec outside pb for this session 29/9/9)

tues warm up