60min row ar 60%/70% 12,233mtrs covered avh/r/121, av 500 2.27 no stress no problems good session.

3K cool down no problems feeling good .

good session 1k, 8K,4K 5MIN REST av500 for 3 sets 2.12.4 av h/r 149 , happy with these times felt strong no problems

steady 5K to finish off the mornings session no problems.

6x500mtrs 2 min rest. av 500 154.3 av h/r 156. big improvement from last months no problems.

20min warm up ready for 500`s 4,337mtrs coverd feeling good.

12 min cool down 2485mtrs no probs good session .

8x250mtrs 1 min rest av.1.51.6 for excersise av h/r 155 happy with those times , no problems.

8K session on target for 2.13 500`s ended up 2.17 next to me requested help with rower set up , then could not catch up.

1K warm up ready for 8K and sprints no problems

10 min cool down 2K no problems.

3rd set 3280 2.17.1 h/r 141 still under target happy with the 3 sets no problems.

2nd set 0f 3, 3287mtrs , 2.16.7 av.h/r 140 well under target nice and easy no problems.

1sr of 3 sets 15min each set @ UT1 129/138 h/r 2.11/2.18 500`s.3427mtrs 2.11.7 av. h/r 141 no problems.

5min warm up no probs.

4K cool down no problems.

5K training session 10 sec below racing speed 2.11.7 500`s spot on plenty left no problems.

good 20min warm up ready for 5k training session feeling better after last weeks cold , we see how it goes .

5K to warm down after sprints feeling ok no problems.

6x300`s av. 1.53.6 for the 6 h/r/ av 151 not to bad .

2K @2.02. 500`s 8.10 not bad after a week sick no probs

2K row to warm the body up no problems

3K 14mins happy with todays milage and workout no problems.

2nd 5K A LITTLE FASTER, 22.23 happy with that h/r fine no probs

1st day back getting some miles in for cardio 13k not bad felt ok 1st set of 2 5k 23mins ok with thatg no problems