Sunday - 2hours 15 around the lake loop (4 laps!). Randomly bumped into Luis Feteira, a Portuguese guy who is also running the Euro Champs marathon and has run 2.11.He wanted to run very easy, but we killed him a bit as we felt alright and clipped along at 5.50 miling for most of it! 5.59 miling, 161 bpm. Good run to have in the bank and wasn't 'easy' but felt strong (22.5)

Monday - AM - 55 mins easy on 'plateau' at 2100m altitude. WE took random trails and most were very hilly. Eventually bumped into Mo, who showed us a half decent trail to run on! 7.46 miling, 137 bpm (7)

             PM - 51 mins easy  around lake at 7.01 miling, 140 bpm. Easy day today as yesterday was a hefty day. (7.5)

Tuesday - 20mins marathon effort on undulating 1k loop, 5 x 400 on track off 75secs,lap jog, 4 x 1k off 75 secs, 20 mins marathon pace on 1k loop again. Did the track efforts with Lee. Kept the marathon pace controlled at start, mindful of blowing up again! Averaged about 5.35 miling for them both times. 

68, 66, 66, 66, 67, 2.59, 2.57, 3.01, 3.00. 1ks felt like hard work. The physiologist took lactic leveles at stages of session to ensure I wasn't running too hard. Was 3.3mmol after first marathon pace block (spot on); 7.7mmol after the 2nd marathon pace block, which is expected given the reps in between.; 4.6 mmol after a 15 min jog so was told to jog more, then 3.8mmol. By now I had done 17 miles so and couldn't face jogging anymore! I'm told that 50m strides in your warm down help to disperse the lactate better and the desired lactate level is around 2mmol after a hard session. OVerall, session was a good volume - would have liked to have been with Lee on the 1ks (2.54ish) but things are on the up at least. (17)

PM - 45 mins easy round lake at 7.09 miling, 146 bpm. (6.5)

Wednesday - AM - 90mins easy at 6.55 miling. Nick has arrived now so he came too, and told me to keep it very easy as there have been murmurings that I have been pushing steady runs on....! 157 bpm (was haywire for first 20mns!) (13)

PM - 42 mins easy round 'plateau'. Amazing views up here, above the clouds and at top of mountains. Again very easy running at 7.36 miling. 155 bpm (wonky again!) (5.5)

Thursday - AM - 75 mins steady around the lake. I felt knackered today, legs felt flat and it didn't feel easy at all. Ran in a long sleeved t-shirt to try and acclimatise to ht, was also about 27 degrees so not an enjoyable run all in all! 6.48 miling, 162 bpm (11)

PM - 42 mins easy on woodland trails. Held myself right back after the run this morning. 7.00 miling, 155 bpm (not sure that's reliable...!). Felt a touch better (6)

Friday - 1hour 32 with middle 60 mins alternating between marathon effort and a touch above. Did with Martin and we ran together all way round. We switched pace for first 6 miles, then every 3 minutes for remainder of 60 mins. PAce per mile in brackets but there was a strng wind and the loop is undulating and so paces are a little uneven (5.25, 5.24, 5.19, 5.14, 5.21, 5.09, 5.18, 5.31, 5.31, 5.11, 5.35, 5.26, 5.35, 5.09, 5.10) Generally we slowed a bit as the hour went on, probably moreso on the marathon efforts. Solid run though and gives me much more confidence after feeling so crap a few weeks ago. Heart rate was in 170s for most of it (16)

PM - 34 mins jog with Nick and Martin. 7.47 miling (4.5)

Saturday - REST. Nick felt I was trainnig well and had had a tough week and so a rest day would do me good. I whined a bit but then saw that a lie-in would be nice....!

116.5 miles. Biggest week for a long time but pleased with it. Some good sessions in there.