Mon 18 Jul       
6:45pm  9 miles including session.  2 mile tempo (3mins) then 4x800m on the track (2mins).  Did the tempo on my own in 10:19, then 800s with Matt Barnes.  2:14, 2:16, 2:14, 2:15.

Tue 19 Jul         
10:04am  6 miles
6:21pm  8 miles

Wed 20 Jul       
7:08pm  7 miles including 8x300m (100m jog)   47, 47, 46, 47, 47, 47, 48, 48

Thu 21 Jul         
REST DAY                        

Fri 22 Jul  
2:48pm  4 miles

Sat 23 Jul
5:56pm  9 miles including BMC 3000m race at Stretford.  See race report.

Sun 24 Jul         
10:08am 11 miles.  Honest paced run with Matt, Andy, James Bailey, Simon Horsfield and Sam. 
5:55pm 8 miles.  Ran with Tommy Carroll who was staying at our house for a few days after last nights race

Weekly Mileage: 62


Mon 25 Jul       
7:40pm  5 miles

Tue 26 Jul         
6:19pm  8 miles including 3000m race (3^rd, 8:37).  Immediately followed by the ‘B’ 3000m where 2000m was steady and last km was hard (1^st, 9:16.  Splits: 3:11, 3:11, 2:54).  See race report

Wed 27 Jul       
7:31pm  7 mile fell run                                                                                                          

Thu 28 Jul         
7:12pm 5 miles easy

Fri 29 Jul  
8:23pm  10 miles including first 7400m of AAA 10000m.  See race report.

Sat 30 Jul
10:00am 10 miles with Andy and Sam, 69mins.

Sun 31 Jul         
9:00am  14 mile hill run, 1h42.  Ran with Ben and Joe.

Weekly Mileage: 59