Sunday - 1hr 45 very easy after stag do yesterday. Ran round the Heath with Fraser 7.27 miling (14)

Monday - AM - 49 mins before work qt 6.54 miling. Had a massive argument with a dog owner because his dog took out my back foot and sent me sprawling. Was only a puppy whippet but when owners don't apologise it really pisses me off! (7)

             PM - 6 mins back from work. Legs feel pretty good after hard session on Saturday. Hip is starting to get sore - it feels like a small groin strain. (10.5)

Tuesday - AM - 52 mins from Amelia's and she's just moved gouse so I got a bit lost! Hip and foot were very sore for first few mins and I hobbled the first 300m or so but then it eased off. 7.01 miling (7.5)

              PM - Session at Ladywell. 10mins Mara pace, 2 x (6 x 400) off 100m jog with lap jog between sets, 10 mins mara pace. Mara pace was too quick at 5.05 miling or so and 400s were mainly 67s. Felt pretty good. Groin was ok once I got going. (14)

Wednesday - AM - 80 mins steady at 6.23 miling around Finsbury Park loop (6.5) 

                 PM - 40 mins easy at 7 min miling (6)

Thursday - AM - 41 mins easy at 6.57 miling (6)

               PM - 70mins with 6 x 6 mins tempo off 1 min getting quicker from 5.10 miling down to sub 5 miling. Hip ok agian once I got going. (13)

Friday - REST to try and give my foot/hip a bit of a rest to ease off. Hopefully physio session tody helped.

Saturday - AM - 43 mins steady at 6.31 miling. foot and hip sore again but once first few min were out the way it was ok. (6.5)     

               PM - 45 mins in Woking along canal at 5.59 miling. Hip eased off after a few mins (7.5)

97.5 miles. Hip/foot begininning to bother me. Plantar fascia very sore and hip is continually there, but seems to be ok to run on.