Easy 3K warming down , no problems.

2x8mins at UT1 132/143 2.07/2.13 av h/r 141 av500`s 2.16.6 no probs.

hard sprint before 2 inrevals .

10min warm up before work starts.

5x100mtrs av 144.3 not bad .

3mins at TR 148/159 1.51/2.01 1.52.2 for 3 mins well inside time target, h/r only 144 training working well looks like

2min blast ready for my 800mtrs.

warm up before sprints , very cold up here today .

20min cool down after workout no problems.

100mtrs x 10 80secs rest av h/r 131 av 500`s 1.42.5 hard but really no probs.

10min at TR 143/148 2.01/2.07. av h/r 147 av500`s 2.02.0 well inside target time no problems.

20min warm up before workout feeling good

10 min cool down after intervals no problems.

2x9mins at UT1 132/143 av 500`s 2.07/2.13 av h/r 149 av 500`s 2.06.1 well inside targets, little fast on 2nd set .

good warm up before intervals feelin good no probs.

cool down after intervals and sprints no problems.

6x100mtrs 80secs rest. av h/r 134 av 500`s 1.46.2. no problems.

2x3mins at TR 148/152 1.51/2.01 av h/r 155 av 500`s 1.53.9 well inside targets no probs.

warm up before intervals and sprints , feeling good.

2x10mins at UT1 132/143 2.07/2.13. av h/r137 av 500`s 2.04.2 well inside target range , training really working now , no

20min warm up before intervals, no probs feeling good.

30min cool down after sprint sessions, no probs.

11x100mtrs 80secs rest. av h/r133, av 500`s 1.40.8 , happy with them.

3x1min on 1min rest high h/r. avh/r 146, av 500`s1.46.6 happy with them.

warm up before sprint sessions feeling better than yesterday