god half marathon 1.37.03 2 mins off my best time well pleased 1226 cals av h/r 146 av 500 2.18. .

did 18,000mtr this morning only 6k regestered am sick did 2x6K intervals non regestered ist one 26min 16sec good time.

2x6K didnt regester on distance intervals , dont know why 1st 6k 2,12 av 5001s 2nd one 2.24. warming down g.session

good session 14K tried 24 S.P.M 65mins @ 2.19.1 av 500 avh/r 136 happy with that .

2,000mtr col down , no problems.

3K/2,5K/2K Intervals 5min rest. good session av. 500 for session 2.03 h/r 158 happy with them no problems.

20min warm up ready for intervals, 4,238mtrs covered no problems.

4.000mtr row 20mins still not feeling strong bu t otherwise no problems.

33mins row felt tired after saturdays session 7,000mts

3K warm down back to normal quickly no problems.

4K steady pace no problems.

1 set 5,500mtrs steady pace 2.13.5 no problems.

good 20min warm up 4,432mtrs no problems after yesterdays effort.

3,000mtr warm down good session no problems, back to normal very quickly.

Pyramid session 250,500, 750, 1000, 750,500,250 1.30rest evry 250. av h/r 158 av500 1.52.4 veryhard session but good.

new warm up for sprints 20mins different speeds very good enjoyed it it worked very well.

3,000mtrs cool down no probs good mornings work , day off tomorrow,

12,000mtrs today steady pace , 2.18 500`s h/r av 130 55min for excersise no problems feeling good h/r spot on and falli

3,000mtr cool down after distance , log card yet again failed to work but such is life , feeling good no problems

8,000mtrs steady as per training plan, av500`s 2.16 av h/r for distance 127 no probs feeling good.

3,000mtrs warm up no problems.

good 3,000mtr cool down no adverse reaction from those intervals very happy no probs.

4x2,000mtr intervals 5 min rest. training paying off felt really good this session . AVh/r 155. AV 500`s2.03.6 HAPPY

2,000mtr warm up ready for the 2k intervals should be fun ha ha ha

1,000mtr cool down no probs