easy 40min frow 7,695mtrs covered no probs

easy 5 min cool down no probs.

10x250 1 min rest av.500 1.52.9 for the 10 fastest 1.48.6, slowest 1.56.8. av. h/r 146 plenty left good work out.

real.ly good 10min warm up 2,224mtrs av.500 1.14.9 no probs ready for sprints.

7,000mtrs helping shirley with her 5,000 again log card failed to regester.what a pain.

1200mtr warm up and help shirley with her 5,000mtr time trial. yet again log card failed to regester.

good 3,000 to finish the morning with 2.15.9 happy with that , a good session.

2nd set even better 2,241mts 2.13.38 h/r 141 not a problem felt good no probs

1st set of 2 10min at 2/11and 2/18 av h/r 129/138 2,233 av500 2.14.3 avh/r 136 well inside target times.

good 10min warm up no probs h/r 135

1,000mtrs cool down no probs.

9x300mtrs 1.30. rest av h/r 147 av. 500 1.54.0 good excersise no probs loads left .

10min warm up no probs feeling good for sprints.

10mins atUT1 2,121mtrs covered inside targets, tired today 11,000 mtrs all erxersises knackerd otherwise not a problem.

15min at UT1 3,278mtrs covered av.500 2.17.2 av h/r 137 inside target time and h/r

1,000mtr cool down now for my excerise this morning 2 x 15/10min at UT1 .

2,500mtrs to help Shirley with her 2,000mtr time trial 11.02 no probs.

10min warm up,2,158mtrs rowed, no probs feeling good.

2,000 cool down no probs feeling good good 9,700mtrs covered in session felt good after warm up .

5x250mtrs 1st 58.3, 2nd 56.5,3rd 56.4, 4th 55.4, 5th 56.2 happy with them good workout .

20min at UT1 h/r 129/139 av500 2.11/2.18 no probs 4,420mtrs , h/r132 av.500 2.15.7 well inside targets good workout.

2,000 mtr warm up didnt feel right but we shall see.

last 500mtrs of jons 10,000 1.56 got him home in record time well done jon.

2nd 20min session helping jon reach 10,000mtr PB. his best time for 5 years. rowed at 32spm 4 more than my normal rate.

1st of 2 20min sessions 4,508mtrs av.500 2.13.0 happy with that no probs