Sunday - PM - 2 hours easy/steady round Victoria Park with Lila on the bike. Felt ok, but kept it quite easy. Think I averaged 6.45 miles or so. (17 miles)

Monday - PM - 50 mins easy. Nick told me to throw in an easy day today as have had a few hard weeks so ran with Sam and kept it a bit shorter than normal for a Monday. (8 miles)

Tuesday - AM - 40 mins easy (5.5 miles)

               PM - 15mins warm up, 12 mins tempo on grass/road (5.07, 5.08 miling), 5 x 800m on grass in 2.24ish, 12 mins tempo (5.18, 5.17), 15mins warm down, all off 1 minute recovery. Felt good on the first tempo, then the 800s were quite hard, and felt pretty dead on th 2nd tempo. It all being off 1 minute was tough also. (13 miles)

Wednesday - 83 mins easy. God, I felt AWFUL. As soon as I stepped out the door I felt knackered. I was still doing 6.40 miles or so but it felt way slower and I even stopped a couple times as my legs just felt so heavy. Not an enjoyable run. (12 miles)

Thursday - AM - 63mins steady. Felt loads better, and didn't sleep well. Running is odd, i'll never understand it..... (9.5 miles)

                PM - 58 mins steady. Felt fine. Ran with Sam round the park and added on sone loops. (9 miles)

Friday - AM - 50 mins steady (7.5 miles)

Saturday - 15mins jog, 2 miles tempo (5.12, 5.11), 2 x 8mins Kenyan Hills off 1min up a 30sec hill in York (the one the sandy bit, pretty hard work), 2 miles tempo (5.11, 5.09), 10 mins jog. Felt ok throughout. Didn't batter myself. (11 miles)

92.5 miles. Another good week. Not a massive volume over all, but a few big days in there but had 2 easy days this week and I think that doing longer runs like 80mins on a wednesday as opposed to 2 x 50 mins can actually do more good sometimes. 3 hard weeks in a row and my normal cycle is 2 hard/1 easy so am happy with it. Despit one awful tired day Is till felt generally ok.

Ben