ecsersise was 55 min at UT2 127/132av h/r no probs 14k covered at avh/r 129.

5min cool down after intervals. No problems.

2x20min + 5min rest,UT1 h/r132/141, 500`s 2.16/2.10 av h/r for sets 137, av 500 2.11.3 no problems.

8min warm up before more intervals.

10min cool down no problems.

48mins at UT1 h/r 127/132 av 500`s 2.16/2.30. av h/r for piece 130, av 500 2.19.1on target no problems.

10min wearm up before distance piece.

2Kcool down after intervals.

3x11min+5mins rest at h/r132/141 av500`s 2.10/2.16.On target avh/r for 2sets 137, av 500`s for 2 sets 2.10.4 no problems

Warm up before intervals.

Easy3K cool down after sprints no problems, good session.

10x30sec+60sec rest av h/r 136, av 500`s 1.48.3. well happy with them no problems at all.

good 6K warm up before sprints no probs feeling good

5min cool down after intervals no problems.

3x12min, 5min rest, at UT1 132/141 h.r 2.16/2.10av 500.no problems at all, av h/r for the 3 138, av 500`s 2.11.9 well in

10min warm up before intervals, no problems , feeling good today.

10mins warm up 45mins at UT2 127/132hr 2.30/2.16 av500s, on target av h/r 130 av 500 2.22.5 no stress,not a problem.

10min cool down after intervals, no problems.

2x15mins at UT1 h/r 132/141 av 500`s 2.16/2.1o. no problems right on target, felt good.

warm up before intervals no problems.

3,000mtrs cool down after excersise, no problems.

36mins at UT2 127/132 h/r 2.30/2.16 av 500 no problems.

10 min warm up no problems.

9x30secs +60secs rest av 500`s 1.48.8 happy with them./

15min warm up before sprints no problems.