9 steady + 9easy

7easy + 7interval  - 6x300m (42,42,43,44,45,44) 3x200m (27,28,28) / 3min rec

7easy + 13steady

Rest

7easy + 11interval - 4x2mile (road) / 90sec recovery...9.53, 9,51, 9.47, 9.43

7easy + 8easy

20steady + 5easy

110

Comments

A good week with some tough running in there. I am really happy with training at the moment and feel recovered for the hard runs where as some times in the past it has been a bit of 'catch up' where your never really on top of things.

The Tuesday session was hell, the legs were working overtime first couple of reps and paid for it and not having done anything flat out like that for a while I suffered the next day so switched the 13miler to the night time.

The 2 mile reps were good and were made that little bit harder with the heat along with the long run on Sunday morning....an hour run then picked it up all the way to 2 hours finishing with 8x1minute at the end with 30sec recovery which finished me off!!

Simx