8,000mtrs at staedy pace felt good no problems.

33,000mtrs warm up ready for 8k at steady pace .

1000mtr cool down no problems

15,000mtrs long row as part of training routine no probs feeling good .

3,000mtr cool down no problems.

4X1000MTRS intervals very hard but got through them. av.h/r 159, av 500`s 1.55.9 really happy with them.

7min row helping Shirley with her 5,000mtr PB

3,000mtr warm up ready for intervals no problems, feeling good.

3,000 cool down no problems feeling good

2000 warm up ready for 5,000 pb .

steady 14k at low h/r av 116 av,500 2.29.8 no stress excersise no cardio work needed 23 spm for the 70mins no probs.

2,000mtrs easy warm down after intervals nearly dead but recovered well .no problems,really.

5x1500mtr 5min rest b`tween intervals. AV 500 2.01.3 AV h/r 157 they were really hard thought i was going to die

3,000mtrwarm up ready for 1500mtr intervals not looking forward to them .

nice easy cool down back to normal H/r IN 2 mins no probs .

good 8k at steady 2.13 av 500 AV. H/R 143 happy with that better than yesterdays time and H/R. no problems.

3,000mtr warmup ready for 8k , feeling fine no problems.

easy 3k cool down no probs , same again tomorrow .

part 2 of 12,000mtrs, 4k no probs

2nd day of Pete Plan a steady 8k/15k did an 8k and a 4k steady av 2.13 500`s

3,000mtrs col down good day no problems.

1st day of PETE PLAN 8x500mtrs 3.30 rest AV. 1.54.2 500mtrs for the 8, AV. h/rate for 8 156 happy with them no problems

3,000mtr warm up ready for 500mtr intervals no problems feeling good

wasy 2,000mtr cool down back to normal h/r in 2 mins no problems,