5 X 10 minuets at UT1

4 x 12 minutes at UT 1

good session of long intervals , happy days .

Last day of challenge 16,000 meters , happy with the month 239,000 meters. . Merry Christmas.

long intervals . happy with them .

Start of a 16 week training program

16,000 meters to complete my Christmas Challenge, happy with that.

more meters for challenge.

Early morning 10K for the challenge.

3,200 meters for the challenge/,

more meters for the challenge.

12,000 meters for the challenge.

good early morning row ,4 x 5,000 meters for Christmas challenge.

Another 15k for challenge. Blew the cobwebs away .

First target achieved , 100k this week happy with that .

7 x 120 meters, happy with them.

10k for the challenge.

15,000 meters for the challenge. Enjoying these long distances.

Another 10K for the Challenge..

4 xx 5,000 meters for Christmas Holiday Challenge, was only going to do 2 , but felt good, Happy with 20,000 meters .

another 5k

And another.