Sunday - Escrick 10k. Offroad in 32.07, with 30mins easy either side. (15 miles)

Monday - PM - 61mins steady along canal (9 miles)

Tuesday - AM - 39 mins easy (5.5 miles)

               PM - 20mins tempo (5.15, 5.08, 5.07, 5.05) , 2 x 2k (5.55, 5.51) off 2mins, 2 x 1k (2.50, 2.49) off 90secs, 20mins tempo (5.10, 5.30, 5.24, 5.17). I was a bit scared when Nick set me this, and a little surprised, just 2 weeks before Bristol. 11 miles of hard running, but I felt good. The 2nd tempo didn't feel as slow as it was, my legs still felt ok, but must have just been tiring a bit. I did the tempos round the twisty mile loop on the road at Ladywell, and the reps on the track with JAmes connor, feeling pretty controlled. Glad to run at 5-10k pace feeling so easy after not doing much at that speed recently. (18 miles)

Wednesday - AM - 50 mins steady on the canal (8 miles)

                   PM - 50 mins steady on the canal (8 miles)

Thursday - PM - 90 mins on the canal with last 30mins quicker at 5.20-5.30 miling, feeling controlled (wind was behind me though!) (15 miles)

Friday - AM - 49 mins steady on the canal (7.5 miles)

Saturday PM - 10mins tempo, 3 x (5 x 400m) off 100 jog and 200 betweens sets. All at 68-70 (was very windy too), 2k tempo (6.12). Felt comfortable again. (11 miles)

97 miles. Tuesday was a big day, but pleased with the session, and now it' s just about staying fresh throughout next week with Bristol at the end of it.