warm up before 500mtr intervals going to be hard .

solid 30 min row 6,500mtrs av heart rate 135 followed by 20 mins cross trainer , , then abs and shoulders, good session

4,000mtr row, 2,000mtr power walk , lots of abs and shoulders. good session , suns out . into town for coffee now .

Enjoyed 7,000mtrs this morning, didn`t hurt so much , fitness levels getting back up there . heart rate 131 av. happy .

10x250mtr intervals, 1 min rest. av heart rate 137 av 500`s 2.01 better than i expected at this level of fiftness

3,000mtr warm up before intervals , these going to be bloody hard .

4.000mtr warm up then full cardiac workout, heart rate good, no problems. enjoyed the workout, town and coffee now .

good session this morning, fastest 5,000mtrs since op. training and build up going well,4/6 more weeks training needed.

First 10,000mtrs since surgery, well happy with that. Long easy row heart rate spot on , things going well , beer later

Good start to my day 8,500mtrs building up nicely, abs and arm workout, long swim , sauna and steam , set for my day.

Best 5,000 mtr time since surgery,Happy with that max heart rate up to 147 built up slowly over the 23 minutes, no prob

8,000 Mts this morning, happy with that , heart rate spot on , knee spot on .Starting to work normal again.

Steady 3,000mtrs this morning , cross trainer ,15min fast walk 5% incline got heart rate up , all good .

Beautiful morning, good session , always better when sun is up, 7,000mtrs 137 av heart rate,upper body workout,all done.

Enjoyed a good 6,000mtrs today av max heart rate 137, 2.18 av 500mtrs, happy with that warmed down 15min on bike no prob

nice easy 5,000mtrs this morning after a week resting the knee , bollocking off Physio sorted me out, all is good now.

10x30sec at high heart rate 40 secs rest, first one for a long time , pleased with the outcome , hard but enjoyable

2,500mtr war m up before sprint session , feeling ok

30 min row today,6,300mtrs, getting easier, cross trainer, lots of abs, 600mtr swim, sauna , jacuzzi, good session .

first 30 min row today , happy with 6,300mtrs start of a long haul back but we get there.

10x200mtrs 1 min rest in between, av,. 500 time2.10.2 av max heart rate 143 well happy with them ,

2,500mtr warm up before trying a few sprint sessions , knee feeling up to it now breathing good, we see.

3000mtrs this morning , things getting much easier , lots of abs, cross trainer leg press, and curls quads gettin there

getting easier, 3 more weeks training should be back to normal, lots of abs cycle, cross trainer min on min off running