Sunday - I hr 40 easy with Fraser at 6.56 miling around the heath. (14.5)

Monday - AM - 51 mins steady around Regents Park at 6.27 miling (8)

             PM - 57mins steady round the roads round Hampstead Heath at 6.39miling and 133 bpm (8.5)

Tuesday - AM - 43 mins easy at 6.59miling and 137 bpm (6)

              PM - 8 x River Runs 1.1k with Kent A.C. Even better than last week! 3.17, 3.12, 3.16, 3.09, 3.14, 3.09, 3.16, 3.05. Really happy with this, was mainly on my own but felt really good and was my best ever times on this session. (10.5)

Wednesday - 77 mins steady around the heath and Ally Pally at 6.22 miling (12)

Thursday - AM - 42 mins easy round Regents Park at 6.48 miling (6)

               PM - 15/15/15 along the canal at 6.30/5.35/4.57. Felt pretty good. 153bpm average. 175 for the tempo. (8.5)

Friday - REST

Saturday - MAnsfield XC Relays. 5km in 16.10. See Race report but was very muddy. (8)

82 miles. reat session on Tuesday and Saturday race was good but maybe not quite as great as I hoped.