Sunday  - Wimbledon 10k with 30mins either side of it. Won in 31.10 having to run pretty hard, but a good sunday morning workout (15 miles)

Monday - AM - 48 mins steady along the canal (7 miles)

              PM - 53 mins steady along canal again, followed by pie night at the Eagle! (8.5 miles)

Tuesday - AM - 40 mins easy (5.5 miles)

               PM - 10 x 1100m along road loop at Ladywell. Jermaine 'fresh legs' Mays did 8 and was 1 or 2 secs ahead on all. (3.20, 3.10, 3.21, 3.09, 3.20, 3.11, 3.19, 3.12, 3.22, 3.08). Quicker than last week and felt controlled again. (14 miles)

Wednesday - AM - 90mins steady, 145 bpm, 6.38 miling. Kept it pretty steady and felt ok. Did an hour with Sam and the added some more on after. (13.5 miles)

Thursday - PM - 47 mins steady, 6.17 miling (7.5 miles) Oh dear, got pretty drunk alst night at our works party and couldn't do my morning run. Bad Ben....

Friday - AM - 46 mins steady (7.5 miles)

Saturday - AM - 39 mins easy, 7.02 miling (5.5 miles)

                PM - Hampshire League - 3rd. Did a good warm up and down to keep the mileage up (13 miles)

97 miles. 2 races this week and missing my Thursday am run meant I dind't the 100 mark, but still some good days in it regardless. Legs are coping ok and I don't feel that tired still. Slightly disappointed with the Hampshire League race, but not a massive focus and I know Im fit and will put it right with a big one at the 6 stage next week!