Sunday - 2hours long run at 6.29 milng. Good run along the Dollis Valley brook and good to get a long run in again. (18.5)

Monday - AM - 50 mins steady at 6.44 miling and 145 bpm (7.5)

             PM - 54 mins steady back from work at 6.33 miling. I have added a loop on to my work run to make it longer now. (8)

Tuesday - AM - 44 mins easy at 7.01 miling around Regents Park (6.5)

              PM - Track session at Wood Green. 2k tempo, 4 x (1200, 400) off 1 min and 2.5 mins between sets. 6.10, 3.29, 66, 3.30, 66, 3.30, 65, 3.28, 64. Pretty solid session. (10.5)

Wednesday - 75 mins steady around the heath at 6.50 miling (11)

Thursday - AM - 46 mins steady along the canal and back at 6.48 miling (7)

              PM - 52 mins steady home from work at 6.38 miling (8)

Friday - 42 mins steady around Regents Park at 6.44 miling (6.5)

Saturday - National 6 stage last leg - 17.28. 2nd quickest time on this course so pretty happy with it! (8)

91.5 miles. Very happy with my 6 stage run and to lead AFD to victory was brilliant. The main thing is just to be having another injury free week though but I'm fitter than I expected to be so that's good.