M- Steady 10 mile run with Dave and Josh.  Very steady which was needed after yesterdays runs.  Did another 1.5 mile with Donna on her warm down.
T- Steady 10 miler off road from work.  Worked for 14.5 hours on Tuesday as it was Lower School Awards night.  Shattered by the time I got home.
W- Track session at Sale Harriers.  2 mile warm up, 12 x 400m off 30 secs, 4 mile warm down.  Hit my reps hards with Matt and Josh.  times were 64, 65, 65, 65, 66, 66, 66, 65, 66, 67, 65, 65.  Average lap was 65.41.  This was a pleasing session for me.
T- Steady 7 mile run from Denton Retail Park as Donna and Kadi did some shopping.
F- Rest Day.  First time in along time I have had a rest day in the build up to a race.  Usually only do this before a marathon.
S- 7 mile am.  Did 3 x 2mins fast in the run to get the legs moving for Sundays race.
S- 2 mile warm up.  10k Great Manchester run.  Ran 30.31.  Not a disaster but was after low 30s.  I sit here regretting not going off with the group in front and running the risk of blowing up or getting dragged round.  Went out for 10 miles in the late afternoon.  Felt good on the afternoon run.

Weekly total- 61.25 miles.

Pleasing week of training.  Made a return to the track and will keep this up now for some weeks to come.