Since I arrived back from altitude i've got some good training done. I haven't really experienced the expected 'bad days' which is strange. I'm not sure if they're still in me and waiting to come out this weekend or if they've just gone by unnoticed as I haven't really done anything that strenuous this week apart from some miles and a tempo.

The final week in France went good, and I did my hardest session of the trip on the Tuesday before I came back, it was 3mile of progression tempo followed by 10 minutes of back to backs (we did 10 seconds sprint, 20 seconds turnaround) then another 3 mile progression tempo. It was good to get the legs moving before I flew home for my 10k on the Sunday.

Everything went well with the race, i wrote my report here. Since the race I did plenty of steady running and then some tempo work on Thursday- 6miles with varied pace within a steady run. I'll finish the week off with some hill work in the morning and a long run Sunday. 

Next weekend i'll be looking to run the National Road Relays although I haven't heard from the team yet so I don't know if i'm even in the team yet! Fingers crossed I am though and i'll look to get a good run in while still in moderate training as I don't think i'll be easing down 100% but i'll be backing off enough to freshen up slightly.

After that I'll have one cross race, i'm still undecided on where to go, it's either the Manchester League or the North East Harrier League. Both will be challenging but i'm swaying towards the North East one as i'm there anyway that weekend but i'll make a decision closer to the time. 

No other problems to report from me so i'll keep cracking on with the training and update when i've got some more to say.