Sunday - 1hr 48 down through the heath, to the canal, and back again basically! Picked it up along the canal, but pretty steady generally at 6.28 miling average. (16.5)

Monday - AM - 60 mins steady via Finsbury Park (9) 

             PM - 55mins steady on the road (8)

Tuesday - AM - 51 mins easy. Pitch black so stayed on the road. Depressing...  (7)

             PM - 10 x 1km off 75 secs alternating between tempo pace and 5k pace (3.05, 2.53, 3.03, 2.51, 3.06, 2.52, 3.07, 2.52, 3.04, 2.50). Did this session on the track on my own, but pretty pleased with it. Felt pretty comfortable throughout and wasn't hanging on. The tempo 1ks definitely give you a bit of a breather but still some quality there. the reason for the alternations is just to stop you getting into a rut with one pace and also run relaxed after a harder pace rep. (12)

Wednesday - 73 mins steady to work. Felt a bit tired early on but just kept it steady. 6.41 miling (11)

Thursday - AM - 47 mins quite easy on the road, as too dark for off-road again at 7.00 miling (6.5)

               PM - 71 mins with 9 mile tempo around Victoria Park. This was pretty horrible as it was windy, icy cold and pissing down with rain. The tempo got gradually a bit quicker as it went on, starting at 5.20 miling, down to 5.07 miling. Not great but I wasn't enjoying any of it so just happy for it to end (13)

Friday - 49 mins run to work steady at 6.27 miling (7.5)

Saturday - Richmond Park. 10 mins tempo, 4 x 6 mins Kenyan hills, 10 mins tempo. Did with John Hutchins and enjoyed making the effort to go to Richmond Park. 1st tempo was 5.15 miling, and 2nd was 5.01 miling. Think it was slightly downhill on the 2nd one, but was also running harder. Hills were 4 x 50 secs up a steep hill, with hard downhill also. About 5.40 miling. (13)

103.5 miles. A bigger week this week, with some solid sessions. Legs felt like slightly tired for it but they'll get used to it!