Sunday - 1hour 40 easy/steady round Hampstead Heath with Fraser at 6.46 miling. (15)

Monday - AM - 49mins steady at 6.28 miling with Sam. He moaned all the way round, as usual (7.5)

             PM - 41 mins brisk at 6.00 miling. (7)

Tuesday - AM - 41 mins easy (6)

             PM - 2 x (8 x 400) off 100m jog and 90secs between sets with 2 miles marathon pace either side. Marathon pace was a bit quicker either side - more like 5.05 miling but kept the 400s controlled. Was a very windy evening so just ran them comfortably. (70, 70, 68, 67, 67, 67, 68, 67, 70, 69, 68, 66, 69, 67, 68, 68, 67). Did the session alone but felt comfortable. (14.5)

Wednesday -  58 mins steady with at 6.28 miling (9)

Thursday - AM - 48 mins steady at 6.29 miling with Sam (7.5)

Friday - REST

Saturday - 12 stage Road relays Short leg in 14.18. 3rd quickest of day. Went off hard and had a good workout. Happy with the race. Had alactic cough afterwards though! Was supposed to do 3 miles at marathon pace afterwards but was knackered and so just did a jog (7)

70.5 miles. Another easier week. Pleased with the race and all good.