Monday 23rd March:           Run 1 hour steady with a 20min tempo, felt pretty good and running not bad.

Tuesday 24th March:          am:  30 mins easy.  Felt ok, nothing special though

                                    pm:  3 x mile off 200 float (1 min) then lap jog then 8 x 200´s off 200 float (1 min)  Mile reps were 4.52, 4.49, 4.47.     200´s were 28.0 average (all in trainers)  Pretty happy, again nothing special but on my own and was windy.  Felt ok, although calf starting to get sore, not sure why but not enough pain to stop.

Wednesday 25th March:      Run 1 hr steady, calf a little painful so didn´t push it, just ran steady.

Thursday 26th March:         Just one run as flying to Switzerland tonight.  Run 1 hour with 15 x 1 min efforts.  Was ok and felt like I was running ok.

Friday 27th March:            Day off-family commitments.

Saturday 28th March:         Ran 1hr 36 mins in Germany.  First 30 easy with Kati´s cousin then pushed on.  Was raining but it was great.  Perfect temperature, no wind and all in a forest.  Really enjoyed it and felt good.  My 2nd longest run ever.  The first is a 1hr 46 with James Thie in Alburquerque back in 2003.  

Sunday 29th March:           30mins easy warm up then found a good hill within the forest which was pretty steep.  1 min 15 seconds long.  Did 8 with a loop back jog which was about 3 mins running.  Felt good, running strong and enjoyed it despite the pain of doing proper hills for the first time in ages!  Was a beautiful day, sun out and warm.