wed 1200 @ 25.6 spm DF 125

wed 87.8 @ 24.6 spm no pain but warning niggle

wed warm up DF 125 @ 25.6 spm

tues 11 am @25.4 DF 125 no real pain but very cautious still

tues warm down

tues 88.6 @ 23.6 spm

tues @ 25 spm warm up

mon 88.8 @ 24.4 spm very little pain but was tentative on drive DF 125

mon warm up @ 25 spm no pain

sat gym 86.8 + 337 flights in 40 mins

sat @ 24.4 spm back to normal technique but very cautious no actual rib pain though, just warning niggles

fri 88.2 @ 39 spm legs only DF 125 + 345 flights in 40 mins at gym

thus 88.2 @ 36 spm legs only + 343 flights in 40 mins at gym

wed 11.30 legs only DF 125 @ 35 spm

wed 87.4 legs only @ 35 spm DF 125 + 345 flights in 40 mins at gym

tues 11.00 am DF 125 legs only @ 35 spm

tues 88.4 legs only DF 125 + steps in gym 344 flights in 40 mins

mon 89.0 legs only DF 125 @ about 36 spm

mon legs only DF 89-125 intercostal pain still bad

sun gym 89.4 334 flights in 40 mins

sat 87.9 severe intercostal pain so no rowing 20 mins cycling 7k + 313 flights in 40 mins

fri pm 288 flights in 40 mins

fri nominal metres 287 flights in 40 mins

fri 88.1 @ 18 spm sudden severe Right intercostal pain at 18 mins caused slowing going well @ 15.3 spm until then

thus 88.1 4x1k 6R av 1.43.9 pace @ 30 spm DF 125 reasonably comfortable despite quite bad chest pain on right