Am                                          pm             

28th   weds         5miles easy                  10x100m (90s rec) av12.4

*Good speed as on track at 8:45pm as had 3 hours of coaching! Nice to have track to myself and good speed.

29^th Thurs           4miles easy                  15x200m (30s rec) av 28.8

*Ok session, tooth hurting a lot at warm-up but pain of session soon made it go away! Nice 26.9 last rep.

30^th Fri                 6miles steady               4miles plus strides

*sluggish in morning- still not right as no recovery.

31^st  Sat               5 x 1/2mile reps (90sec jog rec) av 2:18

*just relaxed on up and down course

1^st Sun                 2 x 5 x 200m hills (2mins and 4min rec) av 31.0

*Very cold- had my dog Pre running with me on each rep and actually helped as had him to chase on each one!

2nd  Mon             10miles easy

*still sluggish recovery.