Sunday - 60mins brisk. Didn't have time to do 90mins as I forgot the Pompey vs Millwall game was a 1pm kick off! 6.32 miling (9)

Monday - AM - 90mins steady. Made today's run longer due to yesterday. Felt fine and picked it up in places. 6.26 milng (14)

             PM - 40 mins easy along the cycle lane. Tried my new Timex GPS watch and listened to my new Tool album. Fun times. (6)

Tuesday - AM - 10mins tempo (5.13, 5.11) and 10 x 800m (2.23, 2.22, 2.21, 2.21, 2.22, 2.22, 2.20, 2.22, 2.18) off 90 secs. Track was closed so used an 800m stretch along the cycle lane. Felt pretty good. (13)

             PM - 46 mins easy along the cycle lane at 6.49 miling (7)

Wednesday - AM - 77 mins steady around roads at 6.35 miling (12)

Thursday - AM - 53 mins with 6 miles tempo in 32.00. Did at 8am so felt a bit sluggish. Got a bit faster as it went on. (9)

Friday - AM - 65 mins steady via Finsbury park. 6.25 miling (10)

Saturday - AM - 5 x 5.5mins Kenyan Hills at Parliament Hill. Hill is about 70 secs up, off 1min. (5.37, 5.31, 5.31, 5.30, 5.29) The reps were just under a mile each. Felt pretty knackered on the last 2 sets. (9.5)

              PM - 40 mins easy (6)

94.5 miles. I consciously tried to put in some longer steady runs this week, and had 4 runs over an hour, plus sessions. Legs actually felt the effect and felt tired on a couple of the runs but it's all good stuff. The 'recovery' is over now and the hard work is about to start.