10K @80%. School boy error, not enough ventilation

Another 10K @80% MHR

10K at no more than 80% MHR

Steady 5K, full tilt for last 10 strokes.

Trying to reactivate my muscle memory after a slack month

First 10K in a very long time, nice and steady 70% max effort.

Nice steady 5K. Pushed the last 200m see what happened

Testing the shoulder, very slow ’n steady 5K. See how that feels tomorrow

10x1min, 1min rest. Max effort. Going so well, blew up on the last interval.

12x45s with 45s rest. max effort

5K best effort.

4x4min with 3 min rest. Hard work on that last one

10K 28spm @80% effort, last 500m full tilt

8x2min, 28+spm, 90secs rest. Max effort

10K @80% effort, 24spm

Stair climber splits, dropping a second for ave split every 90 seconds

3x8min 85% effort, 26spm start to finish on 28spm. 3 min rest.

Fartlek session

4x3min with 3min rest, spm 29+

5K @80% effort, all I had to give thanks to the kids half term cold

6x2min, 90sec rest. 28+spm @ 85%-95% effort

12min time trial @ max effort. It is slways emotional, not my finest but I’ll take it.

45mins swapping 22/24spm every 5 mins @80% effort. Last 2mins 22spm at max effort

3x7min with 3 min interval, stepped spm, 26-28. 85% effort. Last interval HR started to creep at the end.