Sunday - AM - 30mins easy (4.5 miles)

              PM - Southern 6 stage. See race report! Ran 18.07 and AFD won. W00t! (10.5 miles)

Monday - AM - 47 mins steady along canal (7.25)

              PM - 47 mins steady along canal (7.25)

Tuesday - AM - 37mins easy (5.5)

               PM - 10 x 1100m off 1min on the road at Ladywell. Did with Andy Rayner, and was a really good session actually. The good guys go further and so are chasing the others on the way back. Really enjoyed the session. Is slightly uphill on way out. (3.20, 3.14, 3.18, 3.12, 3.18, 3.12, 3.19, 3.15, 3.23, 3.12). (14 miles)

Wednesday - 76 mins steady, 145bpm (11.5 miles)

Thursday - AM - 60 mins steady (8.5 miles)

                PM - 63 mins with 3 x 3miles tempo off 1 min (15.26, 14.59, (15.24) (11.5 miles)

Friday - 60mins steady (9 miles)

Saturday - AM - 40mins steady (6 miles) Felt a little worse for wear!

                PM - 35 mins steady (5.5 miles)

104 miles. Quite pleased with the week. Legs are coping fine with the mileage and 2 good session on Thursday and Tuesday.