Training 31st October - 6th November 

Monday - Very steady 10 mile run with Dave Norman.

Tuesday - 10 mile run from home. Very hilly but much quicker than Monday.

Wednesday - Track session.  Welcome back to running round in circles!  Warm up 2 mile, 12 x 400m off 30 secs recovery, 2 mile warm down.  Session went way better than I thought it would have. (Total- 8 miles)

Thursday - 10 mile hard.  Ran very pissed off, so ran very hard!!!!

Friday - 6 mile steady with 5 x 1min strides in it.

Saturday - The National XC 'Mud Bath' Relays.  1st leg for Salford Harriers.  Ran 16.23.  Was looking for quicker but looking at the fastest legs on the day I was reasonably happy with my run.  2 mile warm up and 3 mile warm down.  (Total- 8 miles)

Sunday- Derwentwater 10 mile race.  Love this race as it's in the best place in the world.  Keswick! Great atmosphere at the race and really well supported event.  2 mile warm up, 10 mile race (51.03, it's not flat!) 4 mile warm down on Latrigg.  (Total- 16 miles)  Finished second in the race to Yared Hagos of Bradford Airedale.  Never heard of him until the day of the race.  He looked the part, thin, athletic and fast!  He sat in for about 1 mile which we reached in about 4.42 and then he took off!!  That was the last I saw of him until the finish!!!  Full

results here- http://www.ukresults.net/2011/derwent10.html 

Weekly total- 68 miles