Sunday - REST. 

Monday - 49 mins steady at 6.17 miling. Average HR = 156 bpm. Not very fit evidently (7.5)

Tuesday - AM - 30mins easy at 7.28 miling (4)

             PM - 10/10/10. Tempo felt ok, hip a bit sore after though. 162 bpm and 5.48 miling average. (6)

Wednesday - REST

Thursday - AM - 44 mins easy at 6.58 miling and 141 bpm (6.5)

               PM - 51 mins steady at 6.34 miling and 151 bpm. Hip feeling sore again. (8)

Friday - 58 mins steady at 6.33 miling and 149 bpm (9)

Saturday - AM - 47 mins easy at 7.31 miling and 152 bpm. (6.5)

               PM - 48 mins (15/15/15) with 6.05 miling average and 157 bpm (8)

56 miles. Pleased to do some tempos but hip getting progressively sorer the more I do.