500 just to see if log card was working, it was.

didnt feel to good this morning after yesterdays effort,3000 warm up , new then didnt feel togood.

3,000 cool down not a bad mornings work 10,000 all together

10 x 250mtrs averaged 1.50.4 was pleased with that

more warm up needed for intervals

warm up for inmtervals

good warm up 2,000 then going for a fast 1,000 also did my fastest 5,000 21.38 but log card failed i am gutted

6x500mtrs averaged 1.54.7 fastest 1.52.5 well pleased fastest average ever all work paying off.

warm up 500mtrs quick 1.54.7

best month ever up to now will be at least 250,000mtrs the weights dropping off . leave the beer alone.

1000 to see if card was ok . lost 45,000 mtrs with card not regestering my own fault

good long row 10,000 + 6,000 + 4,000 3 min rest in between on my way to1,000,000 wooooopy

there you go my first half marathon, done plenty of 10,000mtrs but to sit for that long is so hard, bring on the biggy

went to pub yesterdayhence my time you can not have beers and then row next day ready for the half marothan now

put in 4,000 cool down just got to half way . not a good day.

5 x 500mtr. averaged 1.59.9 felt in warm up npt to good the times reflect that.

not a bad warm up , but not feeling 100%

another hard 12,000mtrs after a weekend socializing, not a good idea, but the effort was made.

nice easy cool down 4,000mtrs at 2.24pace

6 x 250mtrs averaged 1.55 pull 1 min rest hard h/r up to 150 bpm.

back for more 5,000 10 seconds faster than 2 days ago woopy

finally stage 3 of 18000mtr goal hanging on now for that final sprint. now 2 days off