L2 3k,2.5k,2k 1:44.6,1:45.2,1:44.5 Hard workout after max efforts this week.

Ulf warm up.

L1 Pyramid 1:37.0,1:37.1,1:37.2,1:37.6,1:36.6,1:34.6,1:26.4!!!! Another check mark.

Ulf warm up 6 bursts every 2min after 10min mark pull down to 1:22 ouch.

L3 4 x 3k R4 1:50.1,1:49.9,1:49.2,1:48.2 27,27,28,28s/m Felt unreal today PB on this one!

Food first then Ulfs warm up feel great.

L3 2 x 6k r7 1:51.6,1:52.1 28s/m.

L2 5 x 1.5k R1k 1:43.3,1:43.3,1:43.5,1:44.0,1:43.7 30s/m

CD

L4 40' 1:54.5 16s/m Max HR 151 AV HR 146 Finished my workout like a good little boy.

WU

Lunch hour 20 min workout to destroy myself.

L1 8 x 500m R2:30 1:36.0,1:35.9,1:35.0,1:34.4,1:34.5,1:34.7,1:35.2! Trying to make a come back for the team.PB

Used the M VB warm up 30sec 20 sec seemed great to get the body looser for this.

10k Total waste of time 1200m nothing left pulling 1:50 can't wait till this is all over!