going for half marathon got to 15,748mtrs then cramp in left leg muscle gutted on course to beat my PB. never mind .

2,000 cool down no probs.

2nd set of 12mins, 2,010mtrs av 500 2.12.8 h/r 148 no probs feeling good.

1st set of 12 mins @ AT h/r 139/144 av.500 2.12.9. 2, 708mtrs no probs.

3,000mtr warm up no probs

3,000mtrs cool dowm feeling tired but good no probs.

5x200mtrs 30sec rest hard. av 1.58.0 for 5 h/r up to 154 good sprints no probs.

1000mtrs cooling down before next set of sprints.

6x1min + 1min rest with shirley good excersise good set of sprints h/r up to 148.

good 10min warm up 2000 +mtrs no probs feeling good.

easy 2000mtr cool down soon back to normal.

10x250mts 1min rest av 500 for the 10 1.54.0 happy with them good hard workout.

forgot to put my card in for warm up felt good no probs h/r up to 145 really good warm up.

1hr. getting some mileage in after hols.45mins at fat burning then 15mins at140/150hr felt good no probs 11,936mtrs happ

1st day back after hols 18min row 4,210mtrs happy with that h/r up tp 140 .

1000mtr cool down no probs.

10x250mtrs+30secs rest bloody hard good workout h/r up to 160 max.

1000mtr cool down no probs .

5x1min+ 1min rest hard

10min warm up 2,353mtrs h/r good.

helped shirley with her first 5,000mtr she did really well 6,662 for me in 29mins good mornings work from us both .

fat burning excersise, av, h/r 108 for 12,000mtrs 63mins control and discipline happy with that no probs.