wed warm up

tues 11 am @ 28.4 spm DF 120 comfortable PB for this session

tues 88.0 12k @ 19.6 spm DF 120 PB for this workout

tues warm up

mon warm down

mon 87.4 time trial @ 33.5 spm (1:41.8, 1:42.9,1:42.3, 1:3.7)hard work but not extreme

mon warm up @ 27 spm with sprints

sat am @ 27.4 spm df 120

fri 86.9 @ 29 spm DF 120 warm up then speeded up. still pain in neck on right. 335 flights in 40 mins at gym

thus warm up no sprints very stiff neck 331 flights in 40 mins

wed 87.7 @ 27.4 spm DF 120 very steady pace to rest trapezius - no pain today

wed warm down

wed warm up no sprints

tues 87.8 @ 27 spm 11 am went carefully to keep pressure off trapezius (324 flights in 40 mins at gym this am)

tues warm up legs mainly trapezius much less painful

mon 88.4 abandoned warm up torn right trapezius 316 flights in 40 mins

sat 6.30 am

fri 1700 @ 27.4 spm (bonked around 5K mark after good start)

fri 88.0 3x2k 4R av 1:45.6 (7:03, 7:04, 7:01) @ 28 spm DF 120

fri recovery metres

fri warm up

thus recovery metres

thus 87.4 4x1K 6R @ 30.25 spm DF 120 av 1:40.9 (1:41.6, 1:41.3, 1:40.7, 1:39.9)

thus warm up

wed 87.8 12x300 @ 37 spm DF 120 (1:38.7 @ 29 spm to 1:31.5 @ 43 spm) neg split