M-6 mile am.  9.60 mile pm from Sports City with dave Norman.
T- Session at Sports City.  Warm up, 6 x 3mins off 60 secs.  Ran them as hard as I could, but legs have no speed what so ever.  jason would pull a gap on me in the first minute which I would start to close down as the rep went on.  warm down.  8.5 mile total.
W- 11 mile with Jason ward and Andy Norman.  Ran from Wythensahwe Park.
T- 6 mile am. 11.18 mile pm (1.12.37).  All on road with Jason Ward.
F- 6 mile am
S-Session in Heaton Park. warm up, 4 x 1mile off 2mins recovery.  Took them steady, because I had to!  Ran them all in 4.47/4.48 which isn't too bad, but times should drop as I do them over the next few weeks.  Warm down. 10 mile total.  Evening run 5.50 mile in 34.37.
S- 15 mile run.  Ran with group of lads from Salford Harriers checking out legs three and four of the Calderdale Way Relay.  It was freezing.  Infact, it was -10.5oc when we got there.  But soon warmed up when we started leg three and the steep hill climb to kick things off!  Felt good throughout the run.  Nice steady pace maintained.

Weekly total- 88.78 mile.

Mileage nicely building up now after three weeks of mid 60 miles.  Felt good all week.  Nice to be back doing session and looking forward to more sessions over the coming weeks prior to Christmas.