Sunday - REST

Monday - 55 mins steady running home from work. at 6.23 miling. Felt good (9)

Tuesday - AM - 36 mins easy (5)

               PM - 53 mins with 5 x 1 mile tempo off 75 secs in. Mile reps were: 5.12, 5.30, 5.17, 5.19, 5.14. Felt tough but good to be running hard again! (9)

Wednesday - 72 mins steady on the park/Ally Pally loop. Felt quite tired but good run. 6.56 miling (10.5)

Thursday - AM - 34 mins easy around the Heath (4.5)

                PM - 44 mins in horrible windy rain with 20 mins tempo in. Tempo was only 5.30 miling but not that bothered. (7.5)

Friday - REST

Saturday - AM - 64 mins with 10 mins tempo, then 10 x 45 sec hills, then 5 x 2 mins hard. Solid session, hills were pretty steep but got it all done. (9.5)

PM - 40mins easy at 6.40 miling along cycle paths in Portsmouth. Legs felt quite recovered. (6)

62 miles. Starting to get into things again. Plan is to reach about 80-90 mile weeks and not go much beyond that until Christmas.