Mon 17 Jan
2:42pm 6 miles easy
7:04pm 10 miles including Road session at Sport City.  4x1834m (2mins).  5:33, 5:27, 5:27, 5:21. Passing mile in 4:53, 4:46, 4:49, 4:40.  After a tough weekend of 3x12mins on Saturday and 20 miles last night, I warmed up with the group intending to carry on and do an easy run but didn't feel as tired as expected so cracked on with the session.  Hung back on the first rep but felt fine so picked up and got up towards Raven and Proctor.  Seeing progression through the group by the week which is positive.

Tue 18 Jan
8:03pm 13 miles easy

Wed 19 Jan
12:43pm 6 miles easy
7:03pm 10 miles steady with Andi Jones. Felt superb tonight, bouncing along, Jonesy managed to only get giddy once - bashing out a 5:20-something mile split after 8 miles

Thu 20 Jan
1:10pm 5 miles easy
5:32pm 9 miles including 10x400m off 200m jog. 67, 67, 66, 66, 66, 65, 66, 65, 65, 65.  Light session before Sundays Half Marathon

Fri 21 Jan
11:19am 7 miles easy

Sat 22 Jan
7:35pm 4 miles easy

Sun 23 Jan
10:17am 20 miles including Four Villages Half Marathon.  3rd, 67:34.  See race report

Weekly Mileage: 90