Sunday - 1h45 with Fraser around Hampstead Heath at 7.11 miling (15)

Monday - 56 mins steady at 6.35 miling (8.5)

Tuesday - AM - 43 mins easy at 7.21 miling (6.5)

             PM - 6 x 800m, 300m off 90 secs and a lap jog at wood Green with Ben Nagy. Crap weather but felt ok. 2.12, 46, 2.13, 46, 2.13, 47, 2.12, 46, 2.12, 47, 2.11, 44 (9)

Wednesday - 79 mins steady at 7.19 miling around Hampstead Heath (11)

Thursday - AM - 59 mins easy at 6.37 miling and 146 bpm (9)

              PM - 41 mins brisk at 6.09 miling and 143 bpm (6.5)

Friday - 42 mins steady at 6.43 miling (6)

Saturday - 5k at Southern Mens League in 14.56 (1st) and 2nd in 1500m in 4.06. Felt really knackered after the 5k and couldn't get going really. Was very windy and reasonably pleased with the 5k effort. (10)

81.5 miles. Was good to race but another fairly standard week. Still not shaken off the injury....