3,000mtrs 14.08 av 500 2.21.3/. nice easy row to get some miles on the board for charity .

1x3min 753mtrs no probs .

4x750`s with 2mins rest av h/r 153 for the 4 av. 500 2.00 happy with them . No probs .

3,000mtr warm up ready for 750`s could be hard but there you go will give it a go.

3,000mtr col dow no problems

2x13mins at A.T 3min rest av. h/r 148 for the 2. av.500 for 2 2.10.5. 6,009mtrs covered no problems.

3,000mtr warm up ready for intervals r.h.r. this morning down to 49 very low for me. struggle to get h/r up today

3,000mtr cool down nice and easy good session , no problems.

3x7minsav.h/r 149, av 500mtrs 2.10.1 dood workout no problems.

extra 1,000 mtrs to make sure warmed up enough , no problems.

3,000mtr warm up ready for intervals .

5min cool down back to normal no problems.

8x500mtrs 2 min rest. av.h/r 155, av 500 1.55,really good session , last 2 500`s 1.52.7, 1.53.6 happy with them.

extra 1000mtrs just to be sure warmed up properley, feeling good , bring them on.

good 3,000mtr warm up ready for sprints

CRAP

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really bad day today dont really want to comment on it , just could not get going think i need a holiday

2,000mtr cool down no problems.

8x250mtrs 1minrest.A.v 1.55.6 500`S AV H/R 147 good excersise , no problems.

2x1000mtrs 3min rest av h/r for 2 155, av 500 1.59.2 happy with them no problems.