Sunday - 2 hours 4 round Heath and Regents PArk. Fraser was tired so we ran slowly then I picked it up for the last half hour. 6.47 miling and 132bpm. (18.5)

Monday - AM - 61 mins easy round the Heath at 6.56 miling and 137 bpm (9)

             PM - 50 mins back from work at 6.28 miling and 138 bpm (7.5)

Tuesday - AM -44 mins easy round Regents Park (6)

              PM - Wood Green track session with Ian. 2k tempo, 5 x 1200, 400 off 1 min and 2 mins, 2 miles mara pace.

                     6.01, 3.26, 66, 3.26, 66, 3.28, 67, 3.27, 66, 3.28, 66, 10.01. Felt a bit tired again but solid session. (14)

Wednesday - 72 mins steady around the canals. Hamstring was a bit sore after treatment this morning but it's improving and strengthwork on it has helped lots. 6.09 miling and 140bpm. (12)

Thursday - Had to skip morning run due to early work stuff. But did 1 hour 38 with last 9 miles at marathon pace. Again, felt a bit sluggish but ran by feel and averaged 5.15 miling for the 9 miles and 5.43s overall. (17)

Friday - Work leaving drinks last night. Blergh. Managed 44 misn easy at lunchtime though and did 6.19 miling (7)

Saturday - AM - 40 mins easy at 6.58 miling (6) 

       PM - Planned to do Southerns but had to move all the stuff out of my house so ran late and did hills instead. 3 x 10 min Kenyan hills on Parly hill, followed by 2 x 5mins tempo on flatter bit. Averaged 5.32 miling for Kenyan Hills and 5.05s for tempo after. (12)

109 miles. Another big week, and some tired sessions, but I can now freshen up a bit before assaulting some big runs in Kenya.