Sunday - 2hours 08 with John Hutchins along the Woking canals. Felt alright, but John started to complain towards the end (why does everyone whine when they run wiht me?!) and so we slowed down a bit. Good to get 20 miles done though and it'll do you good John! (20 miles)

Monday - 60mins brisk. Felt pretty good, and most miles were under 6 minute miles once I got going. (10 miles)

Tuesday - AM - 35 mins easy, heart was 137 average, having revived my heart rate monitor! (5.5 miles)

               PM - 13 mins mara pace/3 x (1k, 600, 300)/13 mins mara pace all off 1 min. 5.15 miles for the marathon pace efforts and 3.00, 1.42, 48, 3.00, 1.43, 49, 2.56, 1.45, 49. Did the session solo, but felt fine. Was a 5 mile warm up too! (15.5 miles)

Wednesday - AM - 50mins steady (7.5 miles)

                    PM - 50mins steady, 144 bpm (7.5 miles)

Thursday - AM - 35 mins easy, 142 bpm (5.5 miles)

                 PM - 63 mins with 6 x 200m in 32ish off 200m float, 145 bpm (10 miles)

Friday - AM - 60mins (9 miles)

Saturday - AM - 50mins steady (7.5 miles)

                PM - 30mins easy (4.5 miles) Hmmmm, only did this to get over the 100 mark and I was bored on a Saturday night!

102 miles. Not a bad week. Nick wanted me to keep the volume up but make it mainly steady running. Pretty happy with it, just need to start doing the long tempos from now in I think. A pointless 4.5 miles on saturday night too, but it didn't do any harm!