fri pm after work DF 169 rate 29

thus DF 138 warm up at home

thus 84.2 DF 137 no leg strength rate 28

tues 83.7 5x2k r2.00 av 1.58 DF 153 19 spm

fri pm DF 166 @28 spm 2k

thus 84.4 DF 129 @18 spm

thus warm up home

tues after canoe DF 138 @30 spm

sat warm up evesham

sat evesham golden mile false start
by Oz

thus warm up @ 18 spm DF 139

thus 84.4 DF 140 @19 spm

wed warm down @19 spm

wed 83.9 6x500 3<1.38 1<1.40 2>1.40 (legs gave out - last one at 2.06!) DF 133

wed warm up

tues after canoe 20 spm DF 138

mon 10x300 av 1.37.3 DF 139

mon warm down

mon warm down @19 DF 133

mon 84.9 v tough DF 133

mon warm up DF 139

sat 4x500 1<1.38 3<1.40 DF 138

sat inverness warming up and down

fri DF 139 8x500 r 2.00 2<1.38 4<1.40 2 >1.40

fri newcastle 83.0 warm up & down