After a failure on Sunday completed on Thursday god it`s a long way but this is my 3rd, well pleased av.h/r 130 very hap

was doing half marathon no probs at all on course to beat my p[b. h/r spot on 131 av, 14,429mtrs and had a back problem.

15min cool down after sprints hr back to normal feeling good. body back to normal after vcold virus.

6x500mtr 1st 1.55.7 2nd 1.555.5 3rd 1.55.0 4th 1.54.2 5th 1.54.6 6th 1.53.1 very pleased with them after virus avhr 156.

3,000mtr warm up h/r slow to get moving today got it to about 132 other wise no probs

steady 8,000 stamina building feeling good wed. friday 2 good sessions happy , h/r back to normal well pleased.

same as wed. get the metres in to get back to normal, 3,000 warm up h.r. at 137 thats fine no probs.

2,000 cool down hr fine back to normal no probs. second session of the day, 17,500mtrs altogether happy .

a 5,000 mtr to see what the h/r is like, steady at 140 happy with that.

1st of 3 sets to get some milage in after a week off with cold.

1x500 to see how heart rate was, not bad after 6 days off 154 ok

2nd set as below pleased with both workouts , no more colds .

2x4,000mtrs to see how fitness is after virus happy with 2 sets 1st 18.54.5 2.21.4 2nd set 17.53 2.13.8 good session

not feeling to good hence only 3,000mtrs today , still got cold breathing not right 2 more days off i think

went to pub testerday, not to good this morning hence just a 3,000mtrs stroll went for a swim and a steam instead

2nd set 3,403mtrs avhr 146 av500 2.12.2 good session no pro bs

2x15mins @ at 139/144hr, 3381mtrs avhr 144, av 500 2.13.1 no probs happy with that

really good warm up inside 13.20 for 3,000 no probs

6x1min x1min rest. av.hr 151, av 500 1.54.8 distance 1567 happy with them nearly back to normal no probs.

cool down before starting a few sprints

started off slow for 10,000 but went for a reasonable 5,000 22.15 ,2.13.6 happy with that after 6 days virus not bad.

3632mtrs, still not feeling good, hr to high time to go home body not right , try again to-morrow if feeling ok

4 days off with virus first day back, not feeling to good 7half mins 1660 metrs hr got quite high not right yet

extra 2000 to get milage up easy

cool down ,20000 no probs hr back to normal