Sunday - 2hours 22 with Fraser. He moaned because I amde him run along the canal instead of the pretty Hampstead Heath but a good run. Got up to 6.00-6.10 miling in middle with slower bits at start and end. Averaged 6.31 miling and 148 bpm. (22)

Monday - AM - 47 mins easy at 6,56 miling. 136 bpm. Heart rate actually low for once. Ran very easy though. (7)

Tuesday - went to Fpnt Romeu. No chance to run in the end.

Wednesday - AM - 67mins easy round the lake at Font Romeu. 1500m altitude and ran with Lee Merrien and MArtin Wiliams and Michelle Ross-Cope. Altitude felt ok after the first few mins but we ran very easy at 6.54 miling. Heart rate was 143 bpm. (9.5)

                 PM - 43 mins easy. Back to the lake again and ran a touch faster but felt comfortable. 147 bpm (6.5)

Thursday - AM - 64 mins easy. Again round the lake and another comfortable run at 6.37 miling. My heart rate seems pretty erratic and jumps to high levels then settles down after 20 mins or so but actually feel pretty easy and much better than I did back home! 150 bpm (9.5)

              PM - 50 mins on hilly trails. We got crowded by cows and was a very hilly run so was forced to keep it very easy, but felt fine. 7.01 miling and 139 bpm. (7)

Friday - AM - 70 mins with 5 x 6mins tempo off 1min. The first harder session here and I felt great on the first 2 or 3 efforts as I pulled away form Lee and Martin a bit but started to feel it later on. The 4th and 5th were much slower and it went from feeling great to feeling awful very quickly! I think I wasn't recovering between reps and althoguh my legs felt great, I had slipped into oxygen debt and wasn't recovering. Paces per mile were: 5.10, 5.06, 5.09, 5.24, 5.26. I treied to run to heart rate on the last 2 to make sure I didn't kill myself. MArtin suffered even more than me! My lactic levels were also quite high at 7mmol which was fairly high for me. I was up above 180bpm for some of the threshold, which is on the high side for me. 164bpm average (11)

          PM - 50 mins easy jog at 6.59 miling. 147 bpm. (7.5)

Saturday - AM - 60 mins steady at 6.42 miling. Heart rate a bit crazy again... Felt comfortable but averaged 153 bpm. (9)

              PM - 46 mins easy round lake again at 6.29 miling. Pace crept up towards end. 150bpm (7)

96 miles. Pretty good week and starting to feel better. Heart rate seems to be higher than I'd expect on steadies, but resting is still around 40 and I feel comfy enough in my breathing and in my legs. Threshold bit me a bit but will learn from it!