mon recovery / warm down metres

mon warm up

sat 6am @ 19 spm DF 140

fri 87.7 2x3k, 10.58, 11.56 plus 2000 warm down, recovery metres DF 140

fri warm up DF 140

thus 87.7 4x1000 r6.00 DF 140 av 1.44.0 Wolverine Plan starts today

thus warm up with sprints

thus recovery and warm down metres

wed recovery and warm down metres

wed 87.7 4x2k DF 152 av 1.55.0

wed at home 10 mins after warm up

wed warm up with sprints ankle held up well legs felt good

tues recovery warm down metres

tues 87.8 4x2k @ 18 spm av 1.59.5 to 2.02.5

tues legs felt very heavy ankle not too bad

tues warm up

mon 86.7 4x2000 r2:00 av 1.55.9 plus recovery / warm down metres slowed by ankle

mon at home slowed by ankle

mon warm up painful ankle (R)

sun warm up fitness first manchester DF 140 (very poorly maintained machines)

sun warm up velodrome sprained ankle on way out!

sun Manchester EIRCwith sprained ankle (didn't make much difference!)

fri very slow - just an excuse to use gym facilities on way in to work really

thus 87.8 at home 4 mins after warm up 8x20s r10s Tabatas 103-109

thus warm down gym @ 23 spm