5easy + 8steady

3easy + 8interval

12steady - 1hour15mins (over grass and dunes for 6 miles)

4easy + 10 interval

Rest

2/3easy + 6 (3k race)

1hour 45mins easy

Tuesday - On the road with the group it was 3sets of 4x400m with 45s rec and 4mins inbetween sets. I did around 66/67 average but feeling bit heavy and tired from big session Sunday night. Boys were getting down to 63/64s. Got it done though and happy enough.

Thursday - 2x7minutes in 5min miling, 3mins running recovery (around 6.45miling). then did 4x4mins in 4.50 miling with 90s running recovery again (around 6.45 miling). Was absolutley hammering with rain and not a nice for it. Strapped my foot up to much tonight and hurt my big toe but finished although could not walk all night then.

Saturday - see race report.