quick cool down .

5x300mtrs av 500 1.55.2 happy with them no probs.

good 10min warm up h/r 135 feeling good for sprints.

easy 2,000 cool down , no probs. a good session.

a reasonable 2,000 sprint 8.23 a lot slower than my best time but after 8,000mtrs before, not a bad time.

25min at UT2 h/r 125/130 2.21/2.35. 500s 5,296mtrs at avh/r128 av 500 2.22 well inside target on both.

3,000mtr warm up, pub yesterday see how i feel after it h/r seems ok no probs feeling ok theres a surprise.

2,000mtr cool down after record breaking 1,000mtrs.

5min cool down no probs.

5x200mtr session with shirley she worked well

good 10 min warm up with shirley concentating on shirl this morning will do my sprint later/.

3,000mtr cool down good sessio this morning enjoyed it no probs at all felt really good.

4x2mins at T.R. target 1.57/2.08 1st set 1.56.5 2nd set 1.55.9 3rd set 1.56.5 4th set 1.54.5 well inside no probs.

3.000mtr warm up feeling really good today h/r up to 135 good warm up.

2,000 cool dow no probs.

2nd set av h/r 140 av 5oomt 2.07.7 well inside again good session today no probs.

h/r 135 av500 1st set of 2x8mins at 139/144hr, 2.08/2/141st set av.h/r 135 av500 2.07.5 wellinside target.

3,000mtr warm up feeling good no probs

1,000 cool down

6x150mtrs with shirley .

after yesterdays 21k having an easy day coaching shirley

well there you go totally unplanned half marathon . target was to beat 1hr 40 mins did 1hr 39mins well pleased tired now

1300mtrs cool down after my sprints.

6x300mtrs av 1.53.6 for 500mtrs happy with that