Sunday - REST

Monday - AM - 42 mins easy at 7.40 miling around the heath (5.5)

             PM - 3 x (1200, 800, 400) off 200m jog in 80-90secs. Was very windy and wet. 3.46, 2.26, 67, 3.43, 2.25, 68, 3.44, 2.23, 67. Felt ok, bur was a bit slow, but weather was shocking. (10)

Tuesday - AM - 45 mins steady at 6.46 miling and 154 bpm. Hip feels good after session (6.5)

              PM - 46 mins steady at 6.15 miling. (7.5)

Wednesday - 70 mins steady at 6.35 miling and 148 bpm. Hilly route (10.5)

Thursday - AM - 35 mins easy at 7.14 miling (5)

               PM - 10 mins tempo, the  3 x (3,2,1 min). 1 min recovery jog all the way through. Tempo was 5.10s, 3 mins at 5.00 miling, 2mins at 4.40, 1 min at 5.20 (but steep uphill!). 55 mins, 158 bpm (9.5) Actually felt pretty strong and half fit again.

Friday - 57 mins steady at 6.30 miling and 149 bpm (9)

Saturday  - 45 mins steady around the heath at 6.45 miling and 138 bpm. (6.5)

70 miles. Getting closer to a normal week. Session and tempo was good. Hip feels ok. Slight 'dead' feeling around my quad/ITB but not too much of an issue. Heel raise isn't sore now.