5x1min+1min rest, at AN max hr. between 1.54/1.57 averaged 1.53 well pleased hr av 150 that ok

really good warm up no probs

3rd set 2876mtrs av hr 139, av 500 2.156.6 good exersise no probs

2nd set 2,870mtrs avhr 136 av.500 2.15.8 no probs

3x13mins at UT1 hr 130/139 1st set 2,900mtrs hr av. 136, av 500 2.14.4 no probs

3,000mtr warm up 13.39.0 no problems

1000 mtr cool down no probs

good 2,000 mtr cool down no probs

2nd set 758mtrs av.hr 150 av. 500 1.58.6 no probs

2x 3mins 1st set 754mtrs av.hr 151 av500 1.59.3 no probs

good 15min warm up no probs

slow 1,000 cool down , no probs

2nd set 2744 mtrs, hr 149 av 500 2.11.2 inside target no probs

2z12mins @ at hr 139/144 2792mtrs hr 146 2.08.9 well inside target time no probs

good 3,000 warm uphr 142 time 13.51 no probs

2,400 cool down no probs

10x1n/1min rest avhr 153. av.500 1.53.9 really pleased with these intervals didn t expect such a good av. 500 mtr time

good 20min warm up 4,145mtrs av.hr132 happy with that no problems

50mins at ut2 10,399mtrs avhr 128, av500 2.24.2 no probs , bang on target feeling good

easy 2,000 cool down hr back to normal no probs

last set going for it 1,000mtrs avhr 156 av.500 2.00min good workout happy with times no problems

3rd set same as 2nd set 960mtrs av.hr 149, av 500 2.05 noprobs

2nd set a little slower 960mtrs av.hr 149 av. 500 2.05 comefortable no probs

4x4mins at h/r 149/153 1st one 990mts av. hr 149 av. 500 2.01.2 felling ok no probs

good 3,000 warm up hr up to 140 no problems , these are goiing to be hard.