wed DF 140 10x300 r1 sub 1.38 DF 139

wed 88.3 warm up DF 130

tues 88.5 8x1250 500s sub 1.39 DF 135

mon 88.8 4x2500 700@1.40 DF 138

sat warm up 6x500

wed warm down Rome

wed Rome 10x300 1.35-1.39

wed Rome warm up

tues Rome after 10 mile walk!

sun 88.5 8x1250 sub 1.39 500s DF 140 ish

fri 750x4 sub 1.49 rate 24ish DF 150

fri 88.7 after 2k DF 150

fri 88.7 warm up DF 150

thus 88.8 warm up DF 140

thus 6x500 sub 1.49 (after 10k) DF 150

thus 88.8 after 2k DF 150

wed 89.1 8x1250 500 sub 1.39 DF 152

wed 89.1 after intervals DF 162

wed 89.9 DF 142

tues 89.9 after 10k DF 152 (felt good)

mon after 2k v tired

mon 88.8 warm up 1200 @1.40 DF 134

mon warm down DF 116

fri 89.2 2k @ 1.44.3 rest slow DF 134