good hard 10,000 mtr row, now for shower and full English brekky before visiting the Ale house for drinks and banter .

Hard 13,000mtrs this morning, including 8x1min sprint session mhr up to 150 no problems there , training going well .

not a good morning , warm up fine , started doing long intervals , nothing there so binned it and did arm and chest.

hard 10,000mtrs this morning but enjoyable ,if that the right word it, reasdy for my chicken jalfrazi with wine tonight.

interval session today 4,300mtr warm up 2x15min intervals at 140mhr 15 min cool down 15,600mtrs in all hard session good

4,300mtr warm up the, 10x45sec at high heart rate, 150 av 500 1.49.0 bloody tough one this , 3,500mtr cool down Pheeewww

after a weekend socialising training went well 4,500mtr warm up 2x9mins at high heart rate , 1500cool dowm 11,500 done

good nights sleep good session this morning, 4,500mtr warm up, 4x3mins at high heart rate, 3000mtr cool down ,hard ,good

nice and easy 10,000mtrs today no problems low heart rate

Good 60 min session 4,300mtr warm up then 2 10min intervals at 80%max heart rate 140 both spot on enjoyed the session

1000mtr cool down get rid of the lactic acid in the legs , , good session

8x400mtr sprints av mhr 153 av 500`s 1.51.5 hard very punishing but felt good when completed .

4,000mtr warm up before sprint intervals , feeling good .

great session today 4x10min intervals heart rate under 140 500 time 2.09/2.25 av nhr 138 av 500`s 2.10.7 well iside

1000mtr cool down after interval session , no problems at all felt strong , 10,000mtrs all together this morning.

8x500mtrs intervals, these or very stressfull. 2 mins rest in between. Av 500`s 1.56.6 Av max heart rate 146 in good nic

4000mtr warm up before sprint intervals , feeling strong for them .

Hardsession today 3x17mins max h/r 129/138 av5002.09/2.15 completed wth AV mhr 132 av 500`s 2.12 well inside target .

beautiful day , good hard sprint session this morning , 20min warm up 8x1min at max heart rate , 20 min cool down ,enjoy

really good hard session 3x12 mins at UT 1 129/139 maxhr 2.09/2.15 500`s av mhr 136 av500`s 2.10.9 well inside target

Really good session 2x15mins at under 139 heart rate averaged 133 well in sde target felt strong and heart rate sound.

Good hard 10,000mtrs this morning, 45min 15secs fastest for a few weeks , body getting back into shape after holidays

another good 10,000mtr row this morning , getting stronger every session after hols , felt comfortable this morning .

60 min row this morning , all holiday weight gone after a week back in gym well happy 30,000hard meters this week ,happy

2,000mtr cool down after 10K nice and easy felt good for my second session after hols .