Sunday - 1hour 52 pretty easy around the Heath with Fraser at 7.15 miling (15.5)

Monday  - AM - 47 mins easy around the Heath at 7min miling and 148 bpm (6.5)

               PM - 54 mins running bak from work at 6.42 miling and 142 bpm (8)

Tuesday - AM - 42 mins easy around the Heath at 7.31 miling (5.5)

              PM - 8 x 1km off 200m jog with Fraser at Battersea track. Felt a bit rusty and Fraser was getting ahead by a bit. (3.00, 3.02, 3.01, 3.00, 3.00, 2.58, 3.01, 2.58) Highlight included Frank Horwill having no idea at all who I was and asking if I could cope with 1k reps. (10)

Wednesday - 59 mins steady on good ground but hilly at 6.55 miling and 142 bpm (8.5)

Thursday - AM - 50 mins easy to work at 7.07 miling (7)

                 PM - 42 mins with 30mins tempo effort at 5.16 miling (7.5)

Friday - 35 mins easy at 6.48 miling (5)

Saturday - 10 mins tempo, 10 x 45 secs up hill, 5 x 2mins hard, all around the Heath. (10.5)

83.5 miles. A solid week, if unspectacular. Feel a bit rusty on the sessions but nothing to worry about.