Sunday - 20km tempo run with Dan Robinson along Brighton seafront. Started off at 5.35miling then got faster to sub 5 min miling. Felt pretty comfortable. 10k splits were 34.05/31.40 with last 2k in 6.12. Also did 3 miles either side as warm up and down. (18.5)

Monday - AM - 57 mins easy on the Finsbury Park loop at 6.49 miling. Legs felt ok. (8.5)

             PM - 50mins brisk back from work. legs felt pretty good. 6.28 miling and 135 bpm, which is pretty low for me so means I'm fit! (7.5)

Tuesday - AM - 42 mins easy at 7.09 miling and 126 bpm (6)

              PM - 3 x 2.4km with 3-4 mile marathon pace either side. My watch died so no idea on distances really. Kent A.C. were doing 4 x 2km off 3mins but I felt that recovery was too long so carried on for about 4-500m further and jogged back. Was going through 2k on the road loop in 5.45 or so (I think it's a couple secs short though) and was feeling fine. My marathon pace was probably too fast too based on what other people were doing. Estimate of 5.00-5.10 miling. Happy with the session though. (15)

Wednesday - AM - 82 mins easy around the Finsbury Park loop a6 6.50 miling and 136 bpm (11.5)

                 PM - Very easy 43 mins with Nick around the roads and Heath. 7.35 miling but got a bit quicker later on (5.5)

Thursday - AM - 63 mins run to work. Legs felt quite good but kept it relaxed. 6.37 miling (9.5)

              PM - 63 mins at lunchtime along the canals. Met up with Jim and he was doing a 20min pick up so did some fo that too so some of run was 5.30miling or so. Felt very comfortable though. 5.59 miling (10.5)

Friday - AM - Ran to work steady at 6.28 miling (7.5)

Saturday - AM  - 4 x 10mins Kenyan hills on PArliament Hill. Was very muddy so even in spikes had to made sure I stayed on my feet! I was supposed to do a Parkrun but my alarm battery died in the night so I missed it...! Mile pace was 6.03, 5.59, 5.54, 5.59. (11)

              PM - 42 mins very easy at 7.25 miling (5.5)

116.5 miles. A pretty good week and definitely feel I'm in pretty good shape right now.