10min warm up before intervals, no problems.

20min cool down after sprints, 4K no problems , good morning .

4x2min,2mins rest avhr154, av 500 1.55.8, happy with them no problems.

30min row with Shirley to get warmed up for my sprints , 66,600mtrs covered , bloody hard work rowing at 29/30spm with s

2x20mins 4min rest at 144 mhr 90% just over 10K covered happy with the excersise no problems.

10min warm up before 2 x 20mit at 144 mhr feelinh ok .

2K cool down after intervals no problems good mornings work.

5x3mins , at 85%mhr 3 min rest av mtrs 703 avh/r 142 happy with them

good half hour warm up before intervals, feeling good.

30 min cool down 6K NO PROBS. A GOOD MORNING .

2nd 4 mins 943mtrs mhr 140 no probs.

1st 4 mins 940 mins hr 138 no probs.

warm up with Shirley befores 2x 4 minsat85% mhr no probs.

20min cool down after excersise no probs.

30mins at 85% mhr 136 6436mtrs covered hr 136 spot on av 500 2.19.8 no probs.

20min warm up before excersise, 4337mtrs covered no probs.

3370 cool down afeter intervals, no probs.

2nd 6 min 1513mtrs covered @1.58.9 hr 160 happy with those 2 no problems.

1st of 2x6mins @ 95% mhr. 1511mtrs covered @1 59.1 hr 160 no probs.

30 min warm up before 1500`s 6632mtrs covered@@2.15.7 no problems.

16min cool down , no problems.

16min warm up then 30min at 90%^mhr 144 10,113mtrs covered at 2.16 av500 av h/r 141 happy with that.

3K cool down no problems felt good.

8x250mtrs 1min rest . av 500 for the 8 1.55.7 av h/r 146 plenty left more to come never reached my max h/r

3K extra warm up feeling good , now for those sprints.