AM- 35 mins

Easy run off road. Wanted to stay on grass so did four loops of parkland near where I live. Quick change after the run and played 9 holes with the lads over in Brum (williams, rawlinson, Holiday).. my putting is still a horror show so better cut the running down and concentrate on the golf for a bit.

PM- 60 mins inc session

Had initially planned to go on the track, but having already done 2 track sessions in 5 days, we opted for canal paths instead. Ran session with mart williams. Simulated a track session though and ran set distances. Session was a mix of 1km's and 200's. Did a reasonable warm up to find a flat stretch of path, long enough for the session. Threw the 200's in to get the legs moving before saturday. Mart was running really well- he's in great shape now for London.

(1km, 6 x 200m, 1km, 1km, 6 x 200m, 1km) 1 min rec after kms, 30 secs after 200's.