this is the 3K i re rowed as it didnt show up on my card, long morning , but no problems,

20min warm up/2x8mins 5 min res at AT141/146hr 2.10/2.04 av h/r 144 av500`s 2.06.5 well inside target.total+ extras

3k, at end of intervals was doing 5K BUT WAS GETTING COLD AT 3k so took card out and it didnt regester the 3Ki had done

1,500mtr cool down no probs.

2x15mins at UT1 132/141h/r 2.16/2.10 500`s, av h/r 140 av 500`s 2.10.8 well inside target no problems.

20min warm up before intervals no problems.

Easy 3K cool down to finish off no problems.

6x100myr 80secs rest bloody hard, av h/r 129 av 500 1.45.9, no problems.

12 min at AT 141/146 h/r 2.10/2.04 500`s av h/r 140/av 500 2.06.6 no problems.

20min warm up before intervals and sprints, no problems,

2x12min at UT1 132/141hr 2.10/2.16 500`s Av h/r for both sets 142 av 500 2.10.4 no probs on tyarget.

warm up before intervals, no probs.

cool down crd didnt regester, no problems.

20min warm up, 10min at A.T 2.04/2.10 h/r 141/146 av 500 2.07.4 av h/4/r 144 then 6K COOL DOWN NO PROBLEMS.

10min warm up then 5x10mins at UT1 h/r131/142 500`s 2.10/2.16.AV h/r f0r the 5 138, av 500`s 2.11.1 on target no problem

60mins at UT2 127/132 h/r av h/r 129 no problems on target

10 min cool down after intervals.

4x10mins at UT1 132/141 h/r 2.10/2.16 500`s. av h/r 140 av 500`s 2.13.0 on target no probnlems.

10min warm up before intervals, no problems.

60min at UT2 127/132 av h/r 2.30/2.16 av 500`s, no probs h/r 128 500`s 2.17.8 .

6min warm up forgot to put my card in. no problems

3x14min+5min rest at h/r132/141 500`s 2.10/2.16 AVfor 3sets h/r 139, 500`s 2.11.8 better than thursday`s, happy with the

10min warm up before intervalss, no problems.

3x15min+5min rest. at h/r 132/142, 500`s at 2.10/2.16. Av for 3 sets h/r 138, 500`s 2.12.6 all within target, no probs.

15min warm up before intervals no problems.