Mon 6 Sep 
2:56pm  5 miles easy  
8:06pm  5 miles easy.  Easy recovery day after Bristol Half yesterday. 

Tue 7 Sep   
10:35am 6 miles with Simon Horsfield.   
7:37pm  9 miles.

Wed 8 Sep 
6:51pm  13 miles with Andi Jones from the track at Wythenshawe.  Moving along at a good solid pace throughout, around 6min pace for much of it

Thu 9 Sep   
2:59pm  5 miles.
7:10pm  13 miles including 10 mile progression run from the track at Wythenshawe, with Matt Barnes.  The last of my progressive tempo runs, and the best one yet.  54:57 in total.  Splits: 6:05, 5:56, 5:45, 5:36, 5:27, 5:18, 5:18, 5:15, 5:09, 5:08.  It’s a great feeling to just move through the gears like this and really noticed the benefit of these runs at Bristol towards the end.  Surprised how good this felt so soon after Bristol.

Fri 10 Sep    
2:25pm  6 miles.

Sat 11 Sep  
8:59am  10 miles including road session in Heaton Park.   3 sets of 1 Mile (60secs), 800m (2mins).  Extra 800m rep at the end to take total effort to 5 miles.  4:44, 2:21, 4:44, 2:19, 4:46, 2:25, 2:25.  Tough little circuit with a 150m long climb on all reps.  Heavily waterlogged today after overnight rain.  Good little group of us.  I led the first set then Matt Barnes took over for the next set and the third Mile.  The last two 800s were a bit of a farce as we encountered a group of small dogs on both reps, bringing us all to a standstill as they scurried around our feet in circles, I seemed to be the first to escape both times and went it alone at the front.  The times were therefore not of much significance but was pleased to be mixing it at the front with Matt as I’ve been losing ground on every rep on all track sessions.  Good to have our new signing Gavin Thompson training with us for the first time.
8:18pm  6 miles    

Sun 12 Sep 
8:48am  17 miles.  First 12 with Gavin, then carried on alone. 

Weekly Mileage: 95