7steady + 5easy

4easy + 8interval

6easy + 6easy

4easy + 8steady

Rest

3easy + 8 (5k race)

10

Tuesday - on the road - 2x1k (min rec)...4x400m (90s rec)...2x1k(1min rec). I did the first k reps in 2.51, 2.50 then 66's for the 400m before running 2.47, 2.48. the were a couple of other guys there who I chased down in the k's and worked out ok. I felt good although always bit tired Tuesday nights if I have been standing all day in work.

Thursday - Just did a steady run around 6min miling but pulling back if I was starting to get carried away.

Saturday - See race report.