Sunday - 2 hours 22 with 10 miles of marathon effort running, starting at 70mins. Did the run with John Hutchins, and convinced him that this is the sort of thing he should be doing for a marathon. I got away but was useful to have him there. Did the harder effort round Hyde Park and it was a windy day but covered the 10miles in 52.45, feeling quite comfortable and was able to pick it up towards the end with a 5.05 last mile. Averaged 5.17 miling for the harder effort. averaged 6.03 miling and 152 bpm. Heart rate was 168-170ish for the tempo. (23.5)

Monday - 30 mins easy at 8.00 miling (4)

Tuesday - AM - 49 mins in the heat chamber at St Mary's. Ran controlled and heart rate was 154bpm. 29oC (8)

             PM - 62 mins steady back from work. Ran some of it fairly briskly. Was up the hill but legs felt pretty good - no hangover from the hard run on Sunday which is great. 6.27 miling and 148bpm (9.5)

Wednesday - AM - 40mins easy at 7.34 miling round the paths on the Heath. (5.5)

                 PM - 5 x 400, 2k tempo, 5 x 400. Off 45-50secs and 90 secs either side of tempo. (66, 68, 66, 66, 67), 6.12 (66, 66, 66, 65, 63). Did it on my own and was fairly breezy in home straight. Again, running at this pace didn't quite feel easy and natural but managed to force more pace out of my legs than last time! (10)

Thursday - 60mins steady. Ran to work, legs felt a touch tired. 6.46 miling and 145 bmp (9)

Friday - AM - 49 mins in the heat chamber. Ran very easy at 143 bpm (7) 

           PM - 36 mins easy around the edge of the heath as was dark at 7.19 miling (5)

Saturday - AM- 5k Park run in 15.07, followed by 3 x 5mins tempo at about 5.25 miling. Ran the 5k pretty hard so the tempo was just to turn legs over and had some hills in. (10.5)

               PM - 32 mins easy at 7.10 miling (4.5)

96.5 miles. A few sharper sessions this week and very happy with the big run on Sunday. The strength is there, no doubt.