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.

2x10min @85% effort with 5 min rest. Stepped spm. HR just started to creep at the end

A pyramid of mixed spm and HR, broken by 4min intervals of 65% MHR

3x8min, variable stroke rate, 4 min rest. 85% MHR

3*7min with 3.30 rest. increasing spm 24/26/28 all @85% MHR

45 mins 20/22spm every 5 mins @80% (a three way battle between HR, SPM and my tea)

10K 85% effort

3x6min stepped spm 24-26-28. 3min rest. All @85% effort