5Kwarm up before long intervals 1500`s omg this could be hard.

long steady row 16,000mtrs av 500 2.26.8 av h/r 119 no probs at all enjoyed it .

4K at steady pace 2.14.8 av.h/r 140 no problems at all good mornings work.

4K at steady pace 2.13.8 h/r 142 av. no problems.

8K at steady pace 2.15.9 no problems at all h/r 138 .

Easy 5K cool down after sprints no problems.

5x500mtrs 2min rest av 500 1.56.5, av h/r 148 can go faster than this felt a little tired after yesterdays 19k row.

3K warm up before 500`s no problems.

good 90min row av h/r 133 av.500`s 2.20.3 19,240mtrs covered no problems felt good.

Easy 20 min cool down , good session no problems.

6x30secs + 30sec rest av 141mtrs av500pace 1.46 happy with them no probs.

15min at 2.07 pace 3582mtrs covered no probs.

2k warm up before start of session.no problems.

30min cool down after sprints, no problems at all feeling good after the 6 weeks training session, 1 session to go.

4x45secs 1 min rest at 100% if poss.av hr 145 av 500`s 1.48.3 more to come i think, felt good.

25min warm up before sprints , no problems feeling good.

6x1min @100%mhr if poss, 90sec rest av h/r 150. av 500`s 1.49.2 better than last time improvement . happy with them.

warm up before sprint session no problems feeling good.

18 cool down after sprints, log card didnt work paijn in the arse really wish some one would get it sorted.

good 30min cool down after sprints no probs at all, 14K in the session.

2x90secs +90sec rest at 100% h/r 160 both sets spot on 405mtrs 1st 404mtrs 2nd av h/r158 av5001.51.3.

good 30min warm up nearly 7K , HAPPY WITH THAT NO PROBLEMS really felt good and easy

20min cool down after sprint session no problems at all , training going really well.

4x90secs with 90secs rest at 90%mhr 146 av. h/r for the 4 150 av 500`s 1.55.5 no probs feeling good .

4min at 85%mhr 136 spot on av.500s 2.07.9 av h/r 136. found that easy no probs , big improvement from last time.