sat Farnborough (see blog for details)

thus 88.5 @ 15 spm DF down to 115

thus @ 15 spm DF 120 at home

wed 11.30 am @ 15 spm DF 120

wed recovery metres 1300 + 2700 warm down @ 2:15

wed 88.5 12x500 1R av 1:42.0 @ 29 spm range 1:41.0-1:42.6 DF 120

wed @ 15 spm DF 120

tues 11 am @ 25.6 spm DF 120

tues 88.7 @ 19.6 spm DF down to 120

tues @ 15 spm

mon (actually did 10k @ 45:36 to warm down from 10K but have only claimed 1797 metres to keep total metre count accurate

mon as part of 10k PB below

mon bank hol 0700 @ 15 spm

sat 12.15 @ 15 spm

sat 6.30 am @ 19 spm DF 125

fri 5 pm @ 25.4 spm

fri recovery 2.5k and warm down 1.5k @ 2:08

fri 87.6 2x3k av 1:46.85 (1;46.8, 1:46.9) needed sprint finish for second in control

fri @ 15 spm

thus recovery metres 5000+ 1k warm down

thus 87.8 4x1k av 1:42.9 (1:43.4, 1:43.2, 1:42.9,1:42.2) tough, sprint finishes

thus @ 15 spm

wed 11.30 @ 28 spm DF 125

wed recovery metres 1600 + 1K wd @ 2.15 pace