4,000mtrs warm up ready for 1ox1minsprints could be hard no probs with warm up feeling good.

easy warm dow back to normal in good time no problems more to come .

6x500mtrs 2min rest.1st 1 59.7 2nd1.58.0 3rd1.57.2 4th 1.55.7 5th 1.55.2 6th 1.54.5 av.h/r 151 av, 500 1.56.7 hard.

3,000mtr warm up ready for 500`s this really going to hurt , haven`t done them for months.

really bad day hard week telling on the body 56,000mtrs this week only managed 2,700 today . let the body rest.

5min warm down , back to normal no problems.

2nd set 3,989mtrs covered @2.16 av.500 h/r 145 no probs at all good excersise.

2x18mins@UT1 1st 3,959mtrs covered @2.17 av.500. avh/r 142inside target no problems

2,000mtr warm up ready for workout

2,00mtr cool down easy heart rate back to normal in4 mins , no problems.

16x300mtrs intervals, 1min 20sec rest. av. 500mtr time for 16 1.55.5. av heart rate 146 last 2 up to 154. n o problems.

3,000mtr warm up ready for sprint intervals i must be mad, trying for 16, with 1min 20sec rest.

2,000mtr cool down after intervals, no probs excepr card didn`t record 2 of the intervals . All 4 inside h/r and time.

set 2, 2,200mtrs av.h/r137 av.500 2.16.3

1st set if 10minss, 2,208mtrs av. h/r 132, av.500 2.15.8

2000mtr warm up before intervals every thing ok no problems.

2x10mins missed by log card,bloody machine recorded 2 missed 2 but no body died dont like doing it without card .

3,3300mtr good long warm down after sprints no problems at all good session.

5x750mtrs 2.30 rest.1st 2.09.2 2nd2.10.0 3rd2.09.8 4th2.09.7 5th2.10.0 av. 2.09.7 av h/r 143 no problems at ahh goal ach

3,000mtr warm up ready for 750`s no problems

3,000mtrs warm down after sprints , back to normal in 5 mins cool down h/r 120/128. no problems.

5x250mtrs 1min50rest.1st 1.55.8,2nd1.54.8,3rd1.54.0,4th1.52..8,5th149.6.av.h/r 150. av.500 1.53.3 no problems .

2x10mins 3 min rest,2303mtrs , 2317 mtrs av.h/r 147/152 happy with that, av. 500`s 2.10,2/2.10.0 no problems.

2,000 warm up ready for sprints, no problems.