Sunday - 1hour 46 in Berlin. Didn't hve toooo heavy a night last night but still quite an easy run. Sam aldridge did an hour with me. 6.26 miling on average. Last 5 miles were 6 min miling. (16.5)

Monday - 70 mins steady at 6.14 miling. Got lost in Tiergarten. (11.5)

Tuesday - Wood Green track. 2k tempo, (2.5 mins) 4 x (4 x 400) off 60,45,30 and 2.5 mins between sets. 6.13, 67,67,67,68, 67,67,67,67, 68,67,68,66, 68,67,66,66. Flew back this mornign and so was a bit tired but decent session anyway. (12)

Wednesday - 68 mins brisk along the canal at 6.05 miling (11)

Thursday - AM - 45 mins easy round Regents Park at 7.21 miling. these morning easy runs are getting slower the darker it gets! (6)

                PM - 71 mins around the canals in lunch break. Windy day but pretty brisk. No tempo today to try and ease pressure on hamstring. Constnat niggle. 6.02 miling (11.5)

Friday - 48 mins into work at 6.28 miling (7.5)

Saturday - AM - 77 mins steady around the Heath at 6.24 miling and 149 bpm. I should start wearing heart rate monitor more on steadies to get a feel for where I am vs last year. (12)

               PM - 42 mins round Regents Park at 6.44 miling (6)

94 miles. Low on sessions to try and shake off hamstroing niggle. It got better as the week went on but it's still present. Some decent rund in there at least with 6 runs over 10 miles.