Mon - am rest pm 60mins + circuits - PF Really sore

Tue - am 30mins easy pm 5x4mins in the woods.  Pleased with session as picked pace up as session progressed.  Something in these type of sessions were I am attempting to run at 5k pace I tend to fade a bit.  Before tonights session my previous best for 1 lap of the woods when doing 8 was 2:35.  Tonights session was a little different as we had to keep running for longer than 1 lap to the 4min mark.  I managed 2:41, 2:41, 2:37, 2:36 and 2:33 for the lap split running a 1 lap pb in the process.  I know its only training but sometimes its a good tool for measuring progression especially when your not on a track.

Wed - am 75mins pm Swimming

Thurs - am 40mins - very tired pm 3sets of 100m,200m,300m,400m with a jog recovery of the previous effort so 100m, 100m jog, 200m, 200m jog etc.  100s - 13 for all, 200s, 27,26,26, 300m - 41s for all, 400s 56,57,58.  I was in a world of pain by the last 400m but I got round.  Jay Russell joined me for the session but only did the 1st 2sets so the last set was tough on my own.

Fri - am 30mins pm 30mins

Sat - am Did session by the track to mix in a bit of tempo work with faster stuff.  Despite the hail stones in the middle of June myself and Ben Russell did 2x1.5 mile in approx 7:20-25 pace and then went on to the track and did 2blocks of 7:30mins paralauf.  Paralauf is 200m on with 200m jog recovery accross the grass while your partner does their 200m.  Its a tough session and starts to bite after a while.  I roughly avg 30/31s for the 200m but with starting in the middle of the straights it was difficult to judge how accurate the 200m was. 

Sun 80mins in solid rain for the whole way on my own.  Nice. pm - Swimming