Easy 17K after yesterdays session no problems.

5,500mtr cool down after pyramid session , no problems.

good 5K pyramid session, av H/R 149 AV 500`s 1.53.0 happy with those sets , good workout .

10 min warm up before pyramid session , feeling good.

5K cool down after time trial , no probs , felt good .

Well where did that come from , happy with that time for 6344mtrs , this months challenge av 500 2.01.7 av h/r 157

Warm up before this months challenge, feeling strong , could be a good time , we see.

16K for The World Challenge.

Even the cool down was a struggle, will not be doing this again .

should have been 5x1500mtrs , managed 3 good ones , knackered , like i said wrong time for me,av h/r 151 av 500`s 1.57.6

warm up before intervals, wrong time for my body to train , been shopping , now 11 00am to bloody late for me.

easy 20K this morning with a good 20min session helping Jonny to a 19.50 5K enjoyed it .

5K easy cool down after intervals , no problems.

8x500 3.30rest AVh/r 151, AV 500`s 1.52.2 best ever set of 500`s training working well.

3K warm up before intervals , feeling good and strong.

Back on the log card 20K for the world challenge , no problems.

5K cool down after workouts , no problems.

8x250mtrs av h/r for the 8 150 av 500`s 1.48.2 , happy with them, 2 mins restin between intervals

no log cards today , forgot, 5K test for fitness , not to bad , happy with that time for now. 1 min slower than my faste

20K for the world challenge.

18K for the world challenge , including a few sprint sessions.

Another 15 K for the Challenge.

20K for The World Challenge.

good 2 hour row for the world challenge no problems.

3K for the challenge .