Sunday - 1hr 53 easy with Fraser around the Heath. Slow at 7.00 min miling, but very muddy as well. (16)

Monday - AM - 46 mins easy on the roads at 6.46 miling (7)

              PM - 68mins steady back from work at 6.28 miling. Fairly brick up the hill (10.5)

Tuesday - AM - 42 mins easy at 7.15 miling (6)

               PM - 8 x 1400m off 90secs. Kent A.C. group were doing 8 x 1k off 3 mins. That recovery was too long for me so I just did an extra lap. Alternated pace between tempo/10k, but turned out to be more like 5k/10k.

4.13, 4.02, 4.10, 4.00, 4.10, 4.00, 4.12, 3.57. Pretty happy with this session, was at the front of the group for my faster ones and going through 1k in 2.50ish and still going through 1k in 2.58 or so for my slower efforts. (12)

Wednesday - 76 mins steady along the canal. Flat surface so could move a bit quicker. Felt fine. 6.10 miling. (12.5)

Thursday - AM - 45 mins easy into work. 6.49 miling (6.5)

                PM - 64 mins with 4 x 2 miles tempo off 2 mins. Felt a bit tired, but was strong throughout. Was very windy so splits were quite random. 10.23, 10.16, 10.14, 10.32 (wind in my face for all of it!). (11.5)

Friday - AM - 47 mins run into work. 6.29 miling (7)

            PM - 48mins brisk. Legs felt good this evening. 6.23 miling. (8)

Saturday - AM - 44 mins steady at 6.35 miling. Ran to get bagels but the bagel shop was closed. Boooo. (6.5)

               PM - 43 mins easy in Brighton with Marathon Group. a6 6.30 miling (6.5)

114.5 miles. A pretty good week. Legs felt really good on Tuesday' s session and feeling good on most steady runs too. Itching to race really!