Sunday - 43 mins easy at 7.40 miling. Easy day with the flight back in mind. (5.5)

Monday - 48 mins easy. Back at home now, and ran pretty slowly. Must be used to it. 7.31 miling (6.5)

Tuesday - AM - 30 mins easy at 7.24 miling and 145 bpm. (4)

              PM - 92 mins with 3 x 15 mins threshold. I was expecting to feel pretty amazing here, and also wasn't quite sure what pace threshold would be, having been running at altitude. It started well, but then I realised I'd had the wind behind me along the canal, and the last 15mins I felt pretty crap. I possibly pushed too hard early on, although the pace wasn't lightning. I was pretty downbeat after this really, as it shoudl ahve felt so much more comfortable. (5.22, 5.06, 5.16, 5.09, 5.17, 5.27, 5.24, 5.30, 5.37). There are gates and bridges so it's not all fast running but even so. The first half is clearly faster than 2nd half. 168 bpm (16)

Wednesday - 46 mins steady at 6.48 miling round the Heath and 160 bpm. I don't really trust my heart rate anymore. It's always really high at the start of steady runs (190s!) and then comes down after 25 mins or so. Weird. (7)

Thursday - AM - 47 mins steady at 7.16 miling round the Heath and 153 bpm. (6.5)

               PM - 40 mins steady along the canal at 6.27 miling and 163 bpm (apparently) (6)

Friday - 42 mins steady along the canal at 6.17 miling and 168 bpm. Felt good. (6.5)

Saturday - 5k at 10k/threshold, lap jog, then 3 x 1mile threshold off 1min, all on the track. Really pleased with today. I wanted to feel good late on in this 5k and be able to accelerate a bit at 3k without hurting myself. I was able to do this and was surprising myself with how quick I was running compared with effort levels. It was pretty windy, and I was telling myself to ease back on the mile reps, and they were still fast. When you compare this session to my race at the Southern Mens League (15.08, working pretty hard) and the week before Poole 10k (15.30) it's coming together at a good time.

5K: 2.58, 3.02, 3.00, 2.56, 2.54 (184 bpm)

Miles: 4.50, 4.50, 4.50 (174 bpm) (11)

Forgot to do the pm run. Oops!

69 miles. Pleased with Saturday's session, especially after what happened on Tuesday. Obviously the altitude adaptation meant I felt crap immediately after coming down to sea level, and good 7 days later, which is completely the opposite to what you would expect! One week to go now....!