Sunday - 2 hours 6mins @ 6.10 miling. Piriformis was soreish from 50mins onwards but never got really painful. The biggest positive is that it didn't flare up too much later on and that I got a decent run in! A bit of a gamble but seems to have worked out ok. (20)

Monday - PM - 61 mins brisk. A few sub 6 min miles and hip felt ok! (10)

Tuesday - AM - 60 mins easy (8.5)

               PM - 4 x 2kish road loop at Ladywell (6.21, 6.17, 6.18, 6.16). Quicker than last time I did these (admittedly I did 5 x 400m after so wasn't flat out). Ran with Florian Neuschwander and hip held up fine. Was going through 1 mile in 4.50-4.52 or so. (11.5)

Wednesday - 77 mins steady. Felt knackered. Think the training laod after not having done much has shocked me a bit! Stayed steady and just plodded on through. (11.5)

Thursday - 95mins with middle hour at 3mins mara pace/3mins half mara apce alternating. This was hard. It didn't help that the considerable wind was in my face the whole way back. I was averaging 5.12/5.02 mile pace on the way out on the canal and more like 5.40/5.20 on the way back! Was a very strong wind. Also lots of bridges and cobbles and corners do make some bits of it a bit slower too. Think I averaged 5.22 miling or so for the hour, and was pretty knackered at the end. Was aware of hip towards end, but wasn't painful.(17)

Friday - 47 mins steady along canal. Legs felt ok. (7.5)

Saturday - AM - 40mins (6)

                PM - 46mins (7)

99 miles. Legs been a bit sore with getting used to training again but hip has held up. Legs are a bit tired but it's taper time soon!