3rd set of 3 2223mtrs av.h/r 146 av. 500 2.14.9 good set of 3 no probs , happy

2nd set 2223mtrs av.hr 145. av500 2.14.9 happy with that no probs

1st set of 3x10mmins 2232mtrs av h/r 141 av. 500 2.14.5 mno probs feeling good

3,000 warm ap h/r up to 140 no probs good time av 500 2.15.4

nice easy 1,000mtr cool down hr back to normal no problems

4x1.30secs at %100 h/r 158 2 min rest no1 1.51.7 2 1.52.1 3 1.53.6 4 1.52.2 av h/r 160 hard but happy with them

good 20 min warm up 4,175 mtrs av 2.23.7 hr up to 150 feeling good bring on the sprints

4x500mtr reps 1st 1.58.5 2nd 1.57.8 3rd 1.58.9 4th 1.57.4 no probs hr. av 150 happy with that

3000mtr qwarm up hr 136 no probs

tried again waste of time pack up and go home dont need many days like this one.

started to do 1,000mtr intervals couldn`d concentrate mind not right.

bad news today no concentration 5,5000 all to-gether , waste of time nothing there,pal died sunday Alan 76 .

3rd set 3x12min flying now 2676mtr, avhr144 av.500 2.14.5 no probs feeling strong

2nd set 3x12mins 2631 av.hr 135. av500 2.16.8 no probs

good warm up 2,000 feeling ok no probs

2nd set of 3x12mins avhr 135. av 500 2.17.8 no probs

cool down hr back to normal

2nd set av.hr 151 av. 500. 2.06.1 second and a half down on yesterday must have been the 4 pints i had after l`1pool win

1st set of 2x7mins av.hr 147, av 500 2.05.7 quicker than yesterday no probs

3,000mtr warm up log card not regestering yet again today , good time feeling good no probs

2nd set, 7mins 1687mtrs, av.hr 156 av. 500 2.04.4 bloody flying feeling good no probs

1st of 2x7mins1660mtrs avhr150 av.500 2.06.4 improvement , no probs

good 3,000mtr warm up av.hr 137 time of 13.8.8 really pleased with that no probs , flying feeling good

2,000 cool down hr back to normal no probs feeling good

good 2,00 warm up hr 130 av. 500 2.10.6 time 8.42.3 no probs