Mon 27 Dec
12:26pm 10 miles with Stu Huntington.  Drove to Ribble Valley for the 10k but was cancelled and roads were so bad up there a run was impossible.  A bit better at home but had to stay on the roads

Tue 28 Dec
2:34pm 6 miles 
7:06pm 9 miles incl. 6 mile tempo.  First time I've done anything hard since the injury layoff.  Used a floodlit cross country circuit which we have around the outside of Altrincham's track.  It's 512m and contains an 80 metre long fairly steep hill.  Averaged 5:30 per mile.  Splits 5:38, 5:34, 5:30, 5:31, 5:30, 5:17. Was great to have company for a lot of it.  The club training session for the night was 3x1536m followed by 2x1024m all off 90secs.  I was just about managing to keep up with the front guys and then continuing for a lap in the 90secs they spent recovering, with the coach setting them off just as I was coming around.  Which was good of him!

Wed 29 Dec
2:24pm 7 miles.  Only one run today because of physio treatment tonight, he's keen to allow it some recovery still.

Thu 30 Dec
1:47pm 8 miles 
7:00pm 7 miles including 10x400m (45secs)  Track session alone at a soft and squelchy cinder track in Timperley. 69, 68, 68, 68, 68, 68, 68, 68, 68, 69.  First session back, havent done anything this quick for a while and I could tell.

Fri 31 Dec
10:07am 7 miles 

Sat 1 Jan
7:35pm 7 miles 

Sun 2 Jan
1:52pm 11 miles incl Manchester Cross Country League.  2nd place (behind Gareth Raven), see race report.  Result means that I have won the league with one race still remaining!  Nice to retain my title.

Weekly Mileage: 72


Not really feeling the achilles at all now when I run, but it is still creaking after all of my runs.  Just less and less each day.