Gym

 Ok . S factor open day . Looked a bit tragic     

Friday run

 Ok . Lunchtime . Some good feedback at work 

Gym

 Ok. Had to leave early so kb at home . 30kg swing x 30 . Both hands 

Run

 Lunchtime fartlek 

Gym

 Bank holiday Monday 

Sun

 11 mile run . Hard

Gym

 Saturday morning . Two people using the whole place 

Friday

 run . Went fast as I could . Ring doorbell does good timing job 

Gym

 Sexy young woman smiled at me! 

Tempo / fartlek

 Old bloke running fast 

Gym

 Lunchtime . Empty 

11 mile run

 Hot 

Gym

 Ok 

There was running fella on tm  loudly when there was perfectly good track outside 

Run

 Fartlek hot 

Jules got a a a* in her As 

Gym

 Loads in . Jamacain lads . Very frenetic 

LSR

 11 miles - hot 

Saturday gym

 Ok 

Upped kb so 60 snatches

Friday run

 Attempt at fartlek 

Gym

 Junior in , nurse in 

Run

 Fartlek . Getting better,  so intervals of walk, jog, tempo , sprint ! 

Long slow run that …

 Didn’t really happen. Gave up after  six miles 

Saturday

 Gym 

Friday

 Intervals