Sunday - 1hr 52 steady along Dollis Valley path at 6.40 miling and 137bpm. Was pretty knackered by the end of it and definitely need more longer runs.... (17)

Monday - AM - 45 mins steady at 6.41 miling and 137 bpm (7)

             PM - 47 mins steady at 6.21 miling at 138 bpm (7.5)

Tuesday - AM - 46 mins easy at 6.59 miling and 131 bpm (6.5)

              PM - 8 x 600m off 90secs at PArly Hill. Did session on my own and legs felt a bit heavy (1.39, 1.39, 1.41, 1.41, 1.40, 1.42, 1.42, 1.39). (9)

Wednesday - 60 mins steady (9)

Thursday - AM - 44mins easy at 6.54 miling and 152 bpm (6.5)

               PM - 50 mins with 30mins tempo around Regents PArk. Felt a bit crap and averaged 5.20 miling. (9)

Friday - 48 mins steady at 6.27 miling and 147 bpm (7.5)

Saturday - AM - 38 mins steady at 6.27 miling and 143 bpm (6)

               PM - 38 mins with 20 mins tempo around PArly Hill. Averaged 5.17 miling, felt a bit better (6.5)

90.5 miles. Felt crap on the sessions for beginning of week but ok week.