Sunday - 91 mins steady around the heath at 6.34/mile (14)

Monday - AM - 45 mins around regents Park at 6.36/mile (7)

             PM - 51 mins home from work at 6.38/mile (7.5)

Tuesday - AM - 43 mins easy at 6.59/mile (6)

              PM - Track Session. 1 mile tempo, (2), 1 mile hard (2), 2 x 800 off 90 (2), 4 x 400 off 1 min
                     4.53, 4.38, 2.18, 2.19, 66, 64, 65, 63. (9.5)

Wednesday - 78 mins steady at 7.03/mile round the heath (11)

Thursday - AM - 49 mins steady at 6.46/mile and 145 bpm (7.5)

              PM - 52 mins steady at 6.35/mile 135bpm (8)

Friday - 43 mins steady at 6.29/mile (6.5)

Saturday - 55 mns with 28 mins tempo. 4 laps of the Heath loop in 28.30, 7.08 per loop. (9)

85 miles. Proper track session, more miles, tempo. BOOM! If I can actually come out of this and start training again it will be properly amazing. 8 months of running with no joy has been shit.