easy 10min warm down, still getting over my 1 mile time well pleased, no probs.

well what a surprise this time was . 1mile 1609mtrs 6min 07sec.5. well pleased av h/r 162 but wasnt a problem felt good.

really good warm up, ready for the mile challange, didnt know what to expect but feeling good after warm up.

easy 3,000mtr cool down , no probs feeling good.

60min row 12,674mtrs av.500 2.22.4 av. h/r 138. cals. burned 717 s.p.m.24 felt good no probs better than yesterday.

was going for half marathon 21,097mtrs got to 12,530 mtrs right hamstring pulling, it always bloody does on the hour mar

4,000mtr cool down after sprints.

6x500mtr intervals. av h/r 156 av. 500 1.59 found it hard today.

3,000mtr warm up ready for 500 intervals

3,300 cool down to get 10,000mtrs in no probs well warmed down.

8x500`s havnt done these for a while a little hard but we got there, av 500 1.58.3 h/r from 143/156 happy with them.

2,000 mtr warm up ready for 500`s.

very easy 4,000mtrs after 2 hard days getting mileage up 39,000 in 3 days happy with that no probs , a little tired.

easy warm up 1,000mtrs no probs.

well another 12k today getting some miles in this week feeling really good no probs at all.

2nd long session today 8,521mtrs to go with the 12,200 this morning feeling good after 22,000mtrs all together no probs.

1,500mtr warm up feeling good

good 1 hour row after 2 sets of sprints ,Friday and Saturday , 12,249mtrs no prbs felt good plenty left at the end.

500mtrs to get jon home inhis best time for 5 years for 10,000mts 41min 26secs well done jon.

3,000mtr cool down after sprints feeling good no probs

12x1min x min rest 256,258,261,264,252,259,258,254,259,258,258,258.av 500 1.56.0 av h/r 149 happy with them no probs.

4,000mtrr warm up ready for more sprints feeling good no probs.

easy 2,000 mtr cool down good workout no problems.

10x250mtrs. 1st 59.4 2nd57.5 3rd56.6 4th56.9 5th56.2 6th56.6 7th56.2 8th56.6 9th58.3 10th 54.4 av h/r 150. no probs