Sunday – CPC Half Marathon – 17^th in 64.36. Happy with the PB! 40 mins easy afterwards. (19)

Monday – 48 mins steady at 6.22 miling. Legs felt pretty good. Slight soreness but not too bad. (7.5)

Tuesday – 60mins steady with Sam at 6.42 miling. Legs still feeling good (9). Travelled to Algarve in pm.

Wednesday -  AM – 63mins steady/brisk (6.10 miling) with Tom. Legs were ok. Ran along the seafront along promenades and road, with a bit on the beach. Strides after. (10)

                   PM – 61 mins steady with Nick for 45mins and then we did a bit extra. Was easy running with Nick and picked up a bit after. (9.5)

Thursday -  AM – 70 mins with 4 x 6mins tempo off 1min. Felt knackered today! The tempoes felt pretty hard. We were around 5.00-5.05 miling which isn’t bad at 8am, but the race was in our legs I think and we’ll have to be careful to keep some runs very easy out here.  Strides after.(12)

                 PM – 52 mins at 6.15 miling recovery run. (8.5)

Friday – AM – 60 mins east at 7.00 miling. We tried a different route and had loads along the beach or difficult trails. The sand was very soft so we were forced to run slow but wasn’t that easy! (8.5)

           PM – 58mins brisk at 5.50 miling. Felt really good here and we were trying to keep it in check but we both felt very comfortable. Strides after (10)

Saturday – AM – Did 4 x (3, 2, 1) all off 1minute round a 2k undulating XC loop . Felt ok. Tom felt tired and so was a few yards behind. We were averaging about 5.00/4.55/4.40 miling for the respective reps, which I was happy with as the loop had hills and was very twisty. (12)

              PM – 45 mins easy (7). Picked up a minor knee niggle – mainly a small pain when I straighten it. Couldn’t feel it after 5 mins of running.

115 miles. Doing some bug days out here in the Algarve and am wary of not doing all our steady runs too hard. We’re recovering lots between sessions but there’s still a long way to go and I don’t want to get sucked in to running all our runs at 6 minute miling!