Sunday - 2hours 13 with fraser round the Heath and Ally Pally. Was a bit longer than I expected, and Fraser was talking about pizza burgers for the last 35 mins.... 6.44 miling and 149bpm (20)

Monday - AM - 48 mins steady around Regents Park/Heath at 6.38 miling (7)

             PM - 51 mins home from work and 6.20 miling (8)

Tuesday - AM - 44 mins easy at 7.02 miling (6.5)

              PM - 4 x 2.2k Chudley loop with Kent A.C. Started 100m behind the group and so had them to chase. Always start watch at the same starting pint though so I don't time my first 100m. (6.19, 6.17, 6.15, 6.16). PB session again so am going pretty well. (10.5)

Wednesday - 82 mins at 6.42 miling steady around the heath (12.5)

Thursday - AM - 44 mins easy round Regents Park. 7min miling. (6.5) 

               PM - 20/20/20 along the canal. 6.30/5.33/5.03. Felt ok and thoguh not as quick as last week it a was pretty windy and it was down to a 5.13 2nd mile. (10.5)

Friday - 51 mins steady at 6.47 miling and 139bpm (7.5)

Saturday - AM - 42 mins easy round Regents Park. 6.52 miling (6)

              PM - Surrey League Division 2 race. 1st in 26.46 over 5.3 mile course. 46 secs ahead of 2nd (Paul Rodgers) and a very firm XC course. a few hills though. Was planning to do a hilly tempo and was in Croydon anyway so just ran 2nd claim for Kent anyway.... (10.5)

106.5 miles. Another good week. Solid sessions and a decent race.