4x13min intervals, at 80% mhr 130/140, 12K covered,A V mhr 140 av 500`s 2.14.1 well inside target, good hard session.

4,500mtr warm up then 8x45secs at high heart rate .AV h/r 150 av 500`s 1.50 .0 4,000mtr cool down hard session 11K done.

2,675mtr warm up, then 2 sets of 12mins,5,500mtrs av hr 150 av 500` 2.09.0. , 2,500mtr cool down good hard session.

Slow 10,000mtrs this morning 47 mins , enjoyed it , no bloody stress on the body, nice and relaxed now Morrisons lol .

cool down after inter val, quiet morning , hard one in the morning , enjoy the snow people lol

, 3,500mtr warm up then 12 mins at TR 140/145 mhr 2.05/2.11 500`s AV mhr 148 av 500`s 2.09.2 happy with them.

2000mtr cool down after intervals, good session 10,000mtrs altogether .

4x750mtrs 4 mins rest. target 155 h/r 2.00 500`s . A V mhr 158 av 500`s 1.58 .4 , well happy with those hard workout,

4.000mtr warm up beforte long intervals, feeling good.

First row this month since surgery , happy with 7k row nice and easy , felt good to be back , no reaction .

3x13min at 2.18/2.11,130/140h/r. Av h/r 140, av. 500`s,2.13.7 inside target. Good hard session training working now .

Warm up before inter val session , feeling good .

4,500mtr warm up before sprint intervals 6x60secsav h/r 150 av 500`s 1.51.9 good hard session,3,000mtr cool down.

8min warm up then 4x8min intervals, av h /r 149 av 500`s 2.07.9 inside target, all there this morning after yesterday

really crap morning ,hard 5 previous sessions taken their toll on the body, just a slow 5k today, better tomorrow

15min warm up before interval session feeling good , no alcahol for a week . 3x3min at high h/r av h/r 156 av 500`s1.59

cool down after interval session was a good morning .

2,600mtr warm up.2x13mins intervals av h/r 143 av 500`s 2.14.5 well inside target,3,250 mtrs cool down, good session.

3,500warm up , 4x90 secs at max heart rate 155/160 at1.51/1.54 500`s,av hr 155 av 500 1.51.8 3,500 cool down. Happy.

well , hard session that. 2K warm up 3 x10min intervals 140/145 hr 2.05/2.11 500`s avh/r146 av500`s 2.08.7 inside target

2,000mtr cool down after interval session, felt go od ,no problems.

4x1200mtr intervals,should be inside 2.05 500`s and 150mhr . Av 500`s 2.01.7 av h/r 150 well inside target , no problems

2000mtr warm up before inter vals , no problems feeling good .

Bad day today nothing left after a hard week, ended up doing arms, chest shoulders and abs still got somethinbg in .