Sunday - 2hours 19 with 4 x 15mins off a mile in 6.15 or so at 1 mile marathon pace/1 mile half mara pace/1 mile 10k pace after 60mins of running. This was HARD and we'd been dreading this run all week! In many it was a bit unrealistic - 10k pace was unlikely. The splits for the faster bits were: 5.11/5.00/5.00; 5.13/5.08/5.08; 5.21/5.13/5.13; 5.10/5.19 and then road ran out!  Tom got away on last set and wind was in faces also at certain points and some hilly bits. Was really pleased with this session. Very slightly annoyed I died a bit at the end, but I paid of rmy exuberance early on where I was  pushing it on a bit! Averaged 5.48 miles (24 miles)

Monday - AM - 46 mins steady at 6.22 miling (7)

             PM - 54 mins steady at 6.04 miling. Legs feeling pretty good after yesterday - I have to say. (9)

Tuesday - AM - 59 mins steady ay 6.09 miling (9.5)

             AM - 61 mins steady at 6.34 miling along cliffs (9.5)

Wednesday - AM - 60 mins easy at 6.26 miling (9.5)

                 PM - 15 mins marathon pace off 2mins, 4 x (4 x 400) off 100m jog and 200m jog between sets, 2 mins recovery then 15 mins marathon pace. Felt really good. MArathon pace was 5.10s, then 400s were: 67, 67, 67, 67, 66, 65, 67, 66, 66, 66, 65, 66, 65, 63, 65, 61. Marathon pace was 5.00 miling after this, but quite a strong breeze behind us! To run a 61 400 feeling comfortable, then 2 mins later knowck out 3 miles in 15mins makes me know I'm pretty fit. Me, Tom and Tom anderson shared the reps, but I may have been pushing mine a little harder.... (15.5)

Thursday - AM - 59mins steady at 6.13 miling (9.5)

Friday - REST!

Saturday - 5k @15 min pace, 3 mins recovery, then 3 x 5mins at tempo. 14.56 on a windy track, but it felt like quite hard work. I think a 5k effort in training is harder than it sounds! We ran the threshold so we felt comfortable, rather than hitting a pace after finding the first ine quite hard work. (4.52, 5.03, 5.04) (10.5)

104.5 miles. A couple brilliant sessions and big days in here and the best bit is that my legs are coping I'm ok and I don't feel dead. Rounds off a really good 3 weeks training block!