Mon 14 Nov           
2:00pm  6 miles
8:26pm  6 miles

Tue 15 Nov
1:39pm  6 miles
7:03pm 9 miles including grass session: 8x1024m (90secs).  3:16, 3:12, 3:15, 3:13, 3:08, 3:12, 3:12, 3:11.  Not going too bad.

Wed 16 Nov           
7:52pm  11 miles

Thu 17 Nov
REST DAY    
                         

Fri 18 Nov   
6:10pm  9 miles     

Sat 19 Nov  
9:00pm  4 miles easy

Sun 20 Nov
8:43am  12 miles including LEEDS ABBEY DASH 10K.  30:42, a good race and another small step forward.  See race report. 
6:00pm 7 miles

Weekly Mileage: 70


Mon 21 Nov           
6:13pm 10.5 miles after work with Stu Robinson.  Nice to run with somebody from the shop

Tue 22 Nov
10:54am 6 miles
6:31pm 9 miles including track session.  1 mile (400m jog), 8x400m (200m jog).   4:50, 69, 68, 68, 69, 68, 66, 68, 67.  Didn’t feel good tonight, but was good to be involved with a big group at Stockport with Steve Vernon, the Martin brothers, etc.

Wed 23 Nov           
11:12am 6 miles
6:39pm 7 miles

Thu 24 Nov
REST DAY      

Fri 25 Nov   
9:12pm  4 miles

Sat 26 Nov  
1:19pm  10 miles including LIVERPOOL CROSS COUNTRY.  71^st, an absolute stinker of a race.  See race report.

Sun 27 Nov
11:24am  20.5 miles.  By far my longest run since March, felt strong.

Weekly Mileage: 73             

Mon 28 Nov           
2:02pm  6 miles
7:11pm 10 miles with Andi Jones

Tue 29 Nov
12:32pm 6 miles
6:57pm  7.5 miles including grass session.   2x1mile, 3x1000m (all off 90).  5:12, 5:01, 3:05, 3:02, 3:05.  Felt immense tonight.  One of my best sessions ever, was taking the hills and the mud really well.  Why couldn’t I feel like that on Saturday?

Wed 30 Nov           
1:27pm  6.5 miles
6:40pm  7.5 miles

Thu 1 Dec   
REST DAY      

Fri 2 Dec      
9:15pm 4 miles treadmill after work

Sat 3 Dec     
1:47pm  11 miles including MANCHESTER LEAGUE.  2^nd behind Matt Barnes.  See race report.

Sun 4 Dec   
10:40am  18 miles around Richmond Park after our works Xmas do last night in London. 

Weekly Mileage: 76.5