Sunday -  2 hours 7 round Hampstead Heath with Fraser. Pretty easy and muddy and hilly.  Hamstring was sore but no real issues. (18)

 Monday – AM – 50mins steady along the canal @6.35 miling (7.5)

              PM – 43 mins brisk @ 6.03 miling (7)

Tuesday – AM – 40mins easy @ 6.57 miling (6)

              PM – 8 x 1k on the track at Ladywell. Alternate between tempo and 5k pace.  (3.02, 2.51, 3.03, 2.51, 3.04, 2.52, 3.05, 2.51). Felt pretty strong – had to work hard for the 5k pace ones but was wet and cold and still managed. Hamstring was sore, but not hurting (10.5)

Wednesday -  74 mins steady @ 6.35 miling (11.5)

 Thursday – AM – 48 mins steady @ 6.27 miling (7.5)

                PM – 78 mins with 4 mile tempo (20.18). Was supposed to be an hour but ran to meet John Hutchins and did the tempo with him, which was actually quite beneficial., but made the run longer. Felt comfortable at 5.00-5.05 miling. A lot easier with someone else!  (12.5)

Friday – REST

Saturday – 40 mins easy (6)

86.5 miles. An easier week with Wokingham tomorrow, but still some good sessions here. Feel quite fit and hope to run a good time at Wokingham with some good conditions please!