Monday

PM: 60 steady - felt pretty good. 

Tuesday 

PM: Track - 2 mile tempo (5:20 pace), lap rest, 4 X 1k,400,200 off 45 recovery and lap between sets. Times 2:48/50 for 1k's, 63's for 400's, 30's for 200's. Ran session on my own and felt really good.

Wednesday

PM: 60 steady - felt fine although legs a little stiff. 

Thursday 

PM: 3 * 12 minute tempo on the grass - 5:20 pace. I found a lovely grass area to do this workout on, although a few tight turns slowed the reps down.

Friday 

PM: 60 steady - feel ok

Saturday

AM: Track session with Milesy and Nicholls - 8 * 400, 60 recovery, 8 * 300, 60 recovery, 8 * 200, 60 recovery - lap between sets. Times were 63's for 400's, 45 for 300's and 28's for 200's. Felt really good and just about managed to keep in with the boys who are both flying, even managed a 26 last 200.

Sunday

AM: 1:15 with 20 minute tempo in the middle. Felt sore at the start but then settled into the tempo and felt pretty good.

PM: Golf - smashed Maria's brother over 18 holes in the awesome sun.