Went pretty hard this week. The Garmin decided to die on me yesterday and isn't working at the moment. I can't remember my splits for the Monday and Wednesday runs but if it starts working I'll get them up later.

Monday- am: 30 mins easy (which included a fall on the canal) and then S&C in the gym. For this session I reverted back to the stuff I was doing pre-Euros. Also the achilles was a bit sore at the start of the run.

            pm: 40 mins steady. Felt good and if I remember rightly the splits were ok.

Tuesday- am: 40 mins easy. Achilles a bit sore at the start.

             pm: Track session with Steve. Session was 5x800m in 67 lap pace off 200 jog in 2 mins. Times were 2:14, 2:14, 2:12, 2:12 and 2:13. The first one felt quite hard and it was then I thought I would struggle. But as it turns out I got stronger as the reps went on and I even asked Steve if I could do a couple more, he said no.

Wednesday- 1 hour with the Garmin on. Felt great and so easy, just bounced along at a comfortable pace. Don't know the splits but I can tell you when I read them to Wilko he was quite impressed, but he did have cake in his mouth at the time so that was probably why he was happy. Afterwards I did core with the uni group.

Thursday- am: 30 mins easy

              pm: 7 mile run split into 1 mile warm up, 5 miles acceleration then 1 mile steady at the end. Acceleration was supposed to go 6:00, 5:50, 5:40, 5:30 and 5:20. I did 6:42, 5:53, 5:49, 5:38, 5:27, 5:15 and 6:01. This run was awesome. I was putting barely any effort in to run those times, it just felt like a steady run. On the 5:15 mile I had to open my stride up a bit but I was still comfortable and could've easily picked up some more. Ankle was sore at the start of the run but it disappeared after a while.

Friday- Easy gym session with Chris and then 30 mins. Ankle sore for a while.  

Saturday- am: Grass session at Metchley with Dan Clorley, Josh Lilley and Josh Gorecki, session was 6x3 mins off 90s rec. On our first one we went in with Dave Sunderland's group as they happened to have a 3 min rep too, after that we carried on the session just the four of us. Went through a lap in 2:46, 2:38, 2:40, 2:38, 2:41 and 2:37. Felt really strong but it was tough trying to run hard off short recovery, really good session.

             pm: 30 mins easy

Sunday- am: 75 mins. Legs felt pretty tired and a bit sore going up hills, but still managed to maintain a good pace. Ankle feeling a bit sore at the start but not too bad 

            pm: Core and prehab exercises.

71 mile week