Sunday - 53 mins steady around Portsmouth hills. 6.32 miling (8)

Monday - 52 mins steady around Portsmouth hills. 6.37 miling (8)

Tuesday - 69 mins home from work. 6.21 miling along flat canals. (11)

Wednesday - 44 mins with 4 x 5mins tempo off 1 min. Groin was very slightly sore after, but was stiffness, not pain. Did the tempo on the heath, and was 5.05-5.20 miling. (7)

Thursday - REST

Friday - REST (wasn't supposed to rest here but didn't have the time I think I had!)

Saturday - 60 mins with Martin Rusha long Bath canals! Took Mr Mole the dog too so had a few stops but still a good run! 6.41 miling (9)

43 miles. Another week with no pain, will start to build volume now.