Mon - am - 50 easy pm - core

Tue - am 35 easy pm - 8x1 lap of woods just short of 1km but has a couple of hills in (2:44, 2:41, 2:41, 2:41, 2:41, 2:41, 2:41 and 2:34) Felt good so decided to go for my lap record which was previously 2:37.

Wed - 75mins steady + circuits + swimming

Thurs - am 35mins easy pm - 3x5x200m off 30 secs 28s with wind and 29 against wind

Fri - pm 35mins easy

Sat - am 15mins shakeout pm - BAL 800m 5th 1:52 pm - 12mins, 9mins, 6mins, 3mins at tempo pace in woods.

Sun - am 90mins easy around parks in Liverpool pm - Swimming