2nd on a little faster 2.05.8 av. 500 happy with the excersise no problems

1st one 2.06.6 av 500 happy with this one no problems.

2,000mtr to add to the first 3,000 warm up going for to fastish 2,500mtrs .

entered 5,000mtrs only did 3,000 so nothing on card , but idid 3,000mtrs warm up

2,000mtr cool down no problems at all. New concept 2 seat pad a great help.

12,000mtrs at U T 1 boring but have to do them. good breathinh excersise no probs at all . Let it go for last 1,000mtrs

warm up before distance excersise h/r 123 for 12,000mtrs breathing excersise .

rest of 2,000mtr col down feeling good no problems .Good mornings work .

easy 5,000mtrs to cool down feeling good no probs.

5min warmup ready for 2,000mtr time trial feeling good.

part of 2,000mtr cool down card didnt regester again.

2,000mtrs to finish off with .

50min at UT1 10,000mtrs covered feeling much better after that .

2,000mtr warm up , out on the beer yesterday dont feel to clever , but we persist..

3,000mtrs col down after intervals felling really good , no probs . Now for a few beers .

3x8min at A.T. 2.05/2.11 av. 2.08.3 for the 3 sets av.h/r 146 happy with them , no problems.

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

just a fun row after 2,000mtr blow up av 2.16 for 7,ooomtrs av h/r 143 no problems felt good .

going for a 7.40 2,000mtrs on coarse at 1,000 then yesterdays beer kicked in , not a problem though , i know its there .

3,000mtrs warm up ready for a 2,000

5min cool down after session log card didnt regster.

2,000mtr cool down no problems.