wed recovery metres

wed warm down

wed warm up sluggish

tues 11.00 @ 28spm

tues warm up

tues 87.4 @ 18 spm

mon 86.8 @ 31 spm df 120 av 1:41.4 (1:40.9, 1:42.3, 1:42.2, 1:40.1)

mon warm down

mon warm up stiff neck for 1st K

sat 0630 @ 27 spm df 120 went very easy

friday 17.45 ok first half then slowed probably dehydration and low glycogen

fri 86.8 av 1:46.5 @ 28.67 spm (7:06, 7:05, 7:07) dr 120 last one felt hard

fri recovery metres

fri warm up

thus 87.2 4x1K 6R av 1:40.2 @ 30.25 spm (1:40.2, 1:40.2, 1:40.1, 1:40.3) last one hurt needed sprint neck hurt a bit

thus warm down

thus warm up with sprints

wed warm down

wed recovery metres

wed 87.4 8x300 2R av 1:37.2 @ 28.4 spm (1:38.7 - 1:35.8) no energy and wary of neck few twinges.

wed warm up very sluggish today

tues 11.00 @ 28.2 spm DF 120

tues 86.9 @ 19.0 spm DF 120

tues warm up

mon 86.9 TT av 1:39.8 (1:40.1, 1:40.8, 1:40.3, 1:38.4, last 9 metres in 1.7 secs) @ 31.5 spm DF 120 99% effort