Sunday - 2 hours 8 around the heath with 5 miles tempo in 26.30 in after 50 mins. Did with Fraser. Averaged 6.58/mile (18.5)

Monday - AM - 50 mins steady at 6.52/mile. 147 bpm (7)

             PM - 43 mins steady home from work at 6.36/mile (6.5)

Tuesday - AM - 45 mins steady round Regents PArk > Heath at 6.49/mile at 148bpm (6.5)

              PM - 41 mins home from work at 6.40/mile and 142 bpm (6)

Wednesday - 74 mins steady round the heath at 6.39/mile (11)

Thursday - 72 mins easy with 3 x (3,2,1 off 1min) in. All around Victoria Park. First session quicker than tempo and body coped fine! Was bloody tho though. 152 bpm, 180bpm maximum (11.5)

Friday - REST

Saturday - 59 mins steady with 4 miles tempo around the Heath loop. did with Fraser. 3 laps in 21.18 (7.06 per lap). 158 bpm and 187bpm maximum. (9.5)

76.5 miles. A good week with a big long run, a fast session, and some tempo. Things are looking up! Just need to get the mileage up, and be able to put weeks of this together with no pain...