Sunday - 68 mins steady. Ran quite easy - first longish run. 7.03 miling and 145bpm. (9.5)

Monday - AM  - 35mins easy around the Heath. 7.22 miling (5)

             PM - 47 mins steady back form work. Picked it up along the canal a bit when some nobend started to race me. I should be able to let it go, but just can't....! 6.20 miling and 156 bpm. (7.5)

Tuesday AM - 37 mins easy. 7.07 miling and 149bpm. Heart rate still does some random things, but overall seems to be coming down. (5)

           PM  - 63 mins . Gradually increased pace until last 20 mins were at threshold. Was VERY windy but just ran by effort. Tempo  was 5.25-5.30 miling ish. (10.5)

Wednesday - 72 mins steady. Was pissing down with rain but heart rate was nice and low, especially as route was hilly. 6.38miling and 146bpm.(11)

Thursday - AM - 45 mins easy. 6.57 miling. Just kept it easy. (6.5)

               PM - 45 mins with 5 x 5mins tempo in off 1 min. Legs felt good. Was very wet but got it done. Had to make it a short run to get to a friend's birthday! Tempo were 5.10 ish miling. (8)

Friday - 43 mins easy, 7.08 miling and 146 bpm. Ran along canal, legs still feeling fresh. (6)

Saturday - 63 mins with last 30mins at tempo. Ran in Oxford on a hilly route but felt very strong and felt in control. 5.20miling up hills and 5.05 or so on flat. Was a good run and nice to run round Oxford again. Could have done more. (10.5)

80.5 miles. Back into swing of routine now. Legs feeling really good and just need to get a bit fitter. I'm convinced that the antibiotics must have bklunted me after London as I really did feel like every run was a massive effort whereas now I feel really fresh and full of running but just need to sharpen up and get a bit fitter.