good 10min warm up h/rate up to 140

2,000 cool down 11,500 mtrs good morning work. now going to do some leg workouts then 1000mtr swim

feeling good 5x500mtrs 1.57.1, 1.56.0, 1.55.6, 1.55.9, 1.55.2 happy with those.

hard 20 min session h/rate kept below 140 ave. 2.16 500s 4,406mtrs. rest day to-morrow

good 10min warm up ,h/rate up to 140 spot on 2,268mtrs

cool dow n

cool down

10x300mtr, 1 min rest. todays times as against 2 years ago. beat all 10 by 10sec. av.1.54 feeling good.

3,000mtr. warm up to get h/rate up to working speed 130/135 done with no probs feeling good today

no more beer for me, awful session, 8,000 nightmare, lethargic took till 6000 to get h/rate to 130 , never again.

yesterday 1st day out since 25th dec. 5 beers 2day feel awful ,wanted to finish after 6 mins.

needed this cool down legs tired nice and easy.

10x500 fastest 1.51.4 h/r164 ave. 1.58.2 flying no probs felt good best ever set of 500s

great warm up 3,000mtrs in 13.03.6 h/ratde ujp to 144 no probs feeling good.

10 intervals 2,500, 2000, 1500,1000,800,600,500,400 300, 500. 2 min rest averaged 2.11 av. h/rate 150.

really easy cool down.

3,000 cool down, those 500s were hard but like i said knew there was something wrong.

6x5oomtrs averaged 1.56.3. 2 secs. slower than a week ago 1.54.7 i knew there was something not right in the warm up,

just a quick 500mtrs to see how the body is. not to bad h/rate about 10 higher than normal but will give it a go.

3,000 warm up for the 500mtr. reps i hate them.

reached the million metre mark today what a nice feeling.

half way through warm up the fire alarm goes off at gym, will i ever get my million metres ?

nice loosener for new years eve

6,500mtrs to make up the 10,000mtrs today 11,000mtrs needed for my 1,000,000 since may 1st not bad.