mon warm up and down + steps 267 flts 40 min

mon 88.9 10x300 r1 av 1.35.6 DF 155

sat mainly arms

fri pm mainly arms DF 87

fri 88.4 bad rt knee so did steps 40 min 293 flights

thus 88.9 8x500 av 1.39.5 5-2-1
df 155

thus warm up

thus 2nd workout DF 169

wed 88.6 3x2500 and 700 (4x700s sub 1.40)DF 155

wed warm up variable DF

tues 2nd workout DF 169

tues warm up am DF 169

tues 89.1 2k @6.58 + 4x500 sub 1.45 DF 154

mon warm down DF 155

mon 88.8 10x300 r1 av 1.35.3 DF 155

mon warm up DF 169

sat 89.7 8x1250 1st 500 sub 1.40 DF 155

fri 90.3 1st 2k sub 6.58 + 4x500 sub 1.45 DF 156

fri 2nd workout at home DF 169 slight intercostal twinge on R

thus 2nd am DF 169

thus warm up at home

thus 89.7 DF 154 5-1-2 av 1.38.9

wed home warm up DF 169

wed 90.4 DF 154 3x2500 + 700 (4x700s sub 1.40 pace)

mon pm DF 169