Sunday - 2 hours 3 steady. Clipped along the canal at sub 6 milng and apart form the first and last 2 miles or so I was all under sub 6 min miles. I did this slightly consciously as all my Sunday runs had been very easy and I wanted to get a decent 20 miler under my belt. A man with a buggy did run behind me for 3/4 of a mile or so. That was weird... 6.06 miling (20)

Monday - AM - 50 mins steady in 6.38 miling (7.5)

             PM - 52 mins back from work steady in 6.31 miling (8)

Tuesday - AM - 40 mins easy in 7.15 miling (6)

              PM - 3k marathon pace, 8 x (1k, 300) off 45 secs and 70 secs. The 3k was in 9.30 and the group were doing 8 x 1k off 3mins so me and John Hutchins did a 300m in between. Swapped laps with Jermaine for the ks and all were in 2.51-2.52 and 48. Felt a touch tired in the session but still felt comfortable enough. I wasn't hanging on, just din't feel I had much zip in my legs. I know this feeling well.... (13)

Wednesday - 60 mins steady on Finsbury loop (9)

Thursday - AM - 30 mins easy at 7.31 miling (4)

               PM - 10/10/10 where pace picked up from 6.15 to 5.45 to 5.00 min miling. Felt ok. Did a mile jog after too (6.5)

Friday - Rest day

Saturday - 32 mins easy around the course of the race tomorrow. Did a 2k pick up with Andy just to turn the legs over. He says he's started to do this the day before a race and I did feel a bit better for it. Did a few strides too (5)

79 miles. An easier week for 2 reasons. 1) I'd had 3 hard weeks in a row and 2) I wanted to run well at the Euro Clubs Champs on Sunday, so it worked well. Saying that, the first half of the week was actually quite tough, but the 2nd half very easy.