20min warm up before sprints. No problems.

easy cool down after hard session.

2x5min at90%mhr 146 + 3,500mtrs at 90%mhr av hr for 3 150 av. 500 2.10.8 , 2 sprints 2.03 500`s. happy with them.

3K warm up ready for sprints

london marathon day thought i do my bit half marathon completed happy with that .

6min cool down after sprints.No problems.

2x3mins 3min rest at90%mhr 146, 3x2mins 2min rest at 95%mhr 154 no problems both excersises on target avhr 153 av5001.57

10min warm up before sprints, no problems.

3x15mins at 85%mhr,136, av 500 2.11.8, av hr 140 happy with 3 sets good workout .

2nd set of 5x1nin x1min rest at 95%mhr av 500`s 1.50.1 av h/r 150 no prob,lems, happy with the 2 sets.

5x1min 1min 30sec rest at 95%mhr 152 av500`s1.53.3 av hr 145.

good 30min warm up before sprints no problems.

11min cool down card didnt work, dont know why worked all morning.

5min cool down no problems.

3x15min at 90%mhr 144, av500`s 2.10.5 av h/r 147 happy with them no probs at all.

12 min cool down after sprints good mornings work.

8x1n+ 1min rest. av h/r 152 av 500 1.53.2. good session .

2x5mins at 85% avh/rforthe 2 144 av 500 2.08 happy with them .

20min warm up ready for sprint morning feeling good and strong

44min row on high drag factor for strength training hard work but enjoyed it

3x3mins 3min rest at 90%mhr 144.av 500for3 2.00.1 avhr 147 happy with them.

10min warm up ready for sprints.

2K cool down ,no problems 14K covered goo day.

2x20mins at 85% mhr 136 av h/r for both intervals 140, av 500`s 2.15.9 happy with those 9K covered.