Sunday - 2 hours easy with Fraser around Hampstead Heath. Ran easy and chatted. Fraser's running Florence marathon and training for an Ironman next year so he's easily persuaded to do long runs! 7.32 miling (16)

Monday - AM - 45 mins steady at 6.29 miling and 144 bpm (7)

             PM - 55 mins steady at 6.49 miling and 137 bpm along the canal again (8)

Tuesday - AM - 40 mins easy around the Heath, trying to avoid too many hills at 7.20 miling and 142 bpm (5.5)

              PM - 10 x 1km around a road loop at Ladywell. It has  a slight sharp hill in. I alternated the reps between tempo pace and 10k pace. All off 1min. (3.05, 2.59, 3.05, 2.52, 3.05, 2.50, 3.04, 2.50, 3.05, 2.53). Happy with the session, had Nick Torry and James connor to chase on the middle 3 faster efforts. (11)

Wednesday - 75 mins steady to work at 6.33 miling (11.5)

Thursday - AM - 36 mins easy. Watch died so had to guess distance. (5)

               PM - 63 mins with 20/20/20: 6.20s/5.45s/5.10s (11)

Friday - 50mins easy around Regents Park at 6.45 miling and 144 bpm (7.5)

Saturday - AM -85mins with 45mins tempo with Fraser after 30mins warm up. Did it round Hyde Park. Fraser started the tempo quite hard but then eased down a bit and joined me for last 10 mins of tempo which made me pick it up again. Averaged 5.09s for tempo. (14.5)

               PM - 30 mins jog 134bpm and 7.13 miling (4)

100 miles. A pretty good week with some solid threshold volume. Was useful to train with Fraser for the tempo. Really pleased with my session on Tuesday too. Feel fit again, just need a race and some more tempo running to get it closer to 5min miling.