Sunday –  2 hours 15 at 6.03 miling. Ran fairly comfortable but brisk. Felt good but legs were obviously fairly tired by the end! (22.5)

Monday – AM - 59mins steady at 6.30 miling. Kept it comfortable after hard day yesterday (9)

             PM – 59mins steady ay 6.10 miling. Again, kept it quite steady, wary about knackering ourselves! (9.5)

 Tuesday – AM - 60 mins steady at 6.27 miling. (9.5)

              PM – 5 x 2k off 90 secs with 1^st km at tempo, then 2^nd km at 5k pace. Felt pretty good. Legs not too heavy. Tom and I shared reps but my legs coped with oace chanega  bit better so was 2-3 secs ahead of Tom on each rep. (5.57,5.57, 5.57, 6.01, 5.57).  2^nd half on each one was 2.49-2.51 so pretty happy with that. That ends 140 miles in 7 days! (11)

 Wednesday – 90mins steady at 6.24 miling. We kept it quite steady after a tough week! (14)

 Thursday – AM – 60 mins steady at 6.32 miling (9.5)

                PM – 85 mins with 10 mile tempo in 51.22. Was very windy along the seafront. And so was hard on the way out and easier on the way back! Dropped Tom at about 3 miles; he wasn’t feeling great. Felt comfortable though and could have done more. (15)

Friday – 48 mins at 6.30 miling (7.5)

Saturday -  AM – 69 mins steady at 6.09 miling (11.5)

               PM – 43 mins steady at 6.00 miling (7)

126.5 miles. Another big week but really pleased with the session and tempo. To do good harder efforts off the bigger mileage is key and my legs don’t seem too fatigued from the extra miles.