mon 87.6 4k + 2k + 2k (all at 2+ pace) very lazy after yesterday + wts including lat pull down

sun Dublin IRC + bronze medal DF 137

sun warm up

fri 85.8 warm up only Dublin IRC on Sunday

thus warm up

thus 86.7 @ 18 spm DF 140

wed warm up 4k 16.20, warm down 3k 13.20

wed 85.4 10x300 av 1.35.4 DF 140

tues warm down

tues 85.4 8x500 r2 DF 150 5-0-3 av 1.50.5 (but 1st 5 av 1.37.2) then legs went

tues warm up

mon warm up 4k 16.10 & down 4k 16.59

mon 85.5 DF 140 got up 4.20 coffee ++++

sat warm up

sat 6 am

fri 5 pm DF 150

fri warm up

fri 85.5 @18 spm DF 150

thus warm up DF 150

thus 85.6 @ 18 spm DF 150

wed warm up DF 150

wed 85.1 8x300, r1,av 1.35.6 2x300 av 1.35.0 DF 150 + wts

tues 11.20 DF 150 keeping heels down

tues warm up DF 160

tues 85.3 6x500 r2 5-0-1 av 1.39.1 DF 153 + wts