Sunday - 20km tempo run at Brighton seafront. Was amazingly windy and so the 1st 5k and 3rd 5km were very easy and the others were very hard work!! Tried to ramp up the pace as we went but the last 5k was very hard. Had Ben Fish for company for most of it. Did 65.27 for the 20k and 5k splits were 16.33, 16.41, 15.21, 16.42. 5.15 miling average. Was working hard towards the end but first extended tempo run so happy with it. (18)

Monday - AM - 60 mins easy round the heath at 6.45 miling (9)

             PM - 49 mins steady back from work at 6.28 miling (7.5)

Tuesday - AM - 44 mins easy round Regents Park at 7.06 miling (6)

             PM - 10 x 800m alternating tempo/5k pace, then 1 mile mara pace on the track with Ian Leitch. Pretty pleased with this and hit the quicker ones quite hard. 

2.25, 2.16, 2.27, 2.13, 2.25, 2.12, 2.27, 2.12, 2.26, 2.10, 5.05. (12)

Wednesday - 75 mins steady round the heath at 6.42 miling (11)

Thursday - AM - 45 mins easy round Regents Park at 7.25 miling (6)

               PM - 90 min run with 60mins round B'sea park with Nick Torry and Hywel Care. The 60mins were 3mins at tempo/3 mins steady. The quicker 3 min efforts were all around 1k and the steady efforts were sub 6 miling. 173bpm/152bpm and was consistent throughout (15)

Friday - 52 mins easy into work at 6.48 miling and 138bpm (7.5)

Saturday - AM - 5k parkrun, then 4 x 5mins tempo off 90secs. Did Hampstead Heath Parkrun in 15.44, feeling a bit tired, but still faster than last time on this course. Tempo efforts were on the same route, and 5.10 miling or so. (12.5)

              PM - 55 mins easy with Fraser round the Heath at 7.22 miling and 126 bpm (7.5)

113 miles. A big week and had 4 sessions in there too. Tired towards the end but no matter, that's all part of the fun... One more hard week then I'll coincide my easy week with my first week in Kenya!