warm up before 5K time trial no problems, feeling good

Tired after yesterdays effort just an 8K today no problems.

cool down after 4 hard 2K`s, no problems , enjoyed them , if you can enjoy them.

4x2,000mtrs hopefully under 8mins . well there you go V h/r 156, AV 500`s 1.59.8, all 4 2k`s under 8mins , well pleased.

warm up before long intervals , lovely .

Well there`s a shock 21 secs off my PB for 10K , ROWED WITH SHIRLEY AT 32ISH SPM then went for it the last 2K .

4K xool down after 10K time trial,put Erg on just row and bloody card didn`t work .

2K col down after pyramid session , no problems.

250/500/750/1000/750/500/250 90 sec rest per 250.AV h/r for 151, AV 500 1.53.7 hard but enjoyable no problems.

10min warm up before pyramid session, this could be fun.

cool down after 5K PB well pleased.

well there is a shock 29seconds off my 5K time training really working , first time under 20mins , well pleased.

warM UP BEFORE 5k test feeling good no problems.

Steady row today , no stress all energy kept for the intervals during the week , no problems.

cool down after long interval session, went well no problems.

5x1500mtrs 5min rest. training getting better, Av 500`s for the 5, 1.58.9 Av. h/r 155 well happy with them

warm up before long intervals , now am really looking forward to them , not.

day 2 of Pete Plan steady 15K low h/r 119 no stress , long and disciplined, vey boring but has to be done.

15 min cool down after 500`s no problems.

8x500mtrs intervals, AV h/r for the 8 151, AV 500`s 1,53,5 happy with them no problems.

15min warm up before dreaded 500`s , hate them but got to be done.

cool down after this mornings effort .

warm up before 2K time trial feeling good.

10mins damper on 10 steady row no problems.