1,000mtrs cool with shirley after her sprints5x150mtrs 1.30 rest brilliant well done again.

rowing with shirley while she did her sprints she did really well.

10min warm up 2,326mtrs with shirley she did very well today av 2.56 for 10 mins very gbood .

1,000 mtre cool down no probs.

30min slow row with Shirley, 6,139 to get shirley some cardio rowing in she did very well 4576mtrs well done shirley

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

6x1min 30secs at AN.1st 1.55.6 2nd 1.55.3 3rd 1.54.7 4th 1.54.4 5th 1.53.1 6th 1.52.4. av. for 6 1.54.3 well pleased.

another 1,000 just to be sure am warmed up. no probs.

3,000mtrs warm up for sprints at AN.1.54/1.57 500`s shouldn`t be a problem.

easy 2,000mtr cool down no probs.

2nd set of 15mins, 3349mtrs covered at 2.14.3 av. 500, av. h/r 134 big improvement since january no probs.

1set of 15mins at UT1 3,341mtrs covered at 2.14.6 av. 500, av. h/r 130 well pleased with that no probs.

5 more mins warm up with shirley no probs.1102mtrs

2,000 warm up h/r 130 no probs

left knee a little stiff doesn`t feel right just an easy 2,500 , no probs.

5 min warm up with shirley no probs

easy 2,000mtr warm down no probs recovered quickly

smshed my P.B. out of the water 7.44.5 all the training starting to pay off 12 seconds off am well pleased .

5min warm up feeling good h/r resting 55 going for my 2,000p.b.

did a slow 2,000 to get warmed up again. not a good day , left knee not to good.

was going to do 3x1000mtrs did the fisrt onre then started talking went cold 3.57 not bad but just the one.

good 4,000mtr warm up, still not100% but a little better h/r up to 135 no probs

4x250mtrs av. 1.57 30 secs rest 4 was enough after alcahol yesterday,,it wont happen again believe me.

my warm up 2,000mtrs not feeling to grand had a drink yesterday shouldn`t be here today try some sprints yukkkk.