Mon 8 Nov
2:50pm  6 miles
7:07pm  8 miles including road session at Sport City.  3 x Long reps (2mins).  Approx 1850m.  5:24, 5:20, 5:23.   Garmin had pace per mile at 4:44/mi, 4:44/mi, 4:47/mi.

Tue 9 Nov  

2:33pm  6 miles                            

Wed 10 Nov           
2:15pm  11 miles
9:06pm  5 miles                           

Thu 11 Nov
8:28am  6 miles before travelling to East Midlands airport fro flight to Gran Canaria warm weather training
6:18pm  13 miles finishing with 4 miles on the track in 19:49.  Having missed my flight due to the M6 being closed, this was an angry solo run, my best training session in ages.

Fri 12 Nov   
12:12pm  6 miles solo, easy run, in Gran Canaria, having rebooked flights yesterday, travelled through the night
4:51pm  9 mile run over hilly terrain.  Spectacular drive up to the highest point on the island, over 2000m high and what you would class as altitude.  Ran at a good solid pace with Mick Hill and Ian Mitchell, last two miles 6:13 and 6:07.   For the purposes of the log – if I say I ran with them, we ran the bulk of the run together then I may have added on extra             

Sat 13 Nov 
9:36am  9 miles including road session with Mick and Ian.  5x0.75mi (90secs).  Me and Ian stayed together, approx 30secs per rep up on Mick (who went on to run 33:34 at Leeds Abbey Dash on his return home). 
 5:38pm 6 miles with Mick and Ian. 

Sun 14 Nov
4:42pm  16 miles, good solid pace with long stretches on the beach

Total Weekly Mileage: 101

Mon 15 Nov           
8:29am  6 miles with Mick and Ian
5:47pm  9 miles with Mick and Ian

Tue 16 Nov
8:46am  8 miles with Mick
6:08pm  10 miles including road session alone.  5x1min (45secs), 3x5mins (90secs), 5x1min (45secs).  Felt tired from being out in the sun all day but felt like I was moving well.

Wed 17 Nov           
10:47am  13 miles with Mick                      

Thu 18 Nov
8:43am  6 miles with Mick
12:42pm 9 miles, fartlek, alone (last run in Gran Canaria will be sad to say goodbye to 27degrees every day!)                       

Fri 19 Nov   
REST DAY                 

Sat 20 Nov 
5:29pm  6 miles      

Sun 21 Nov
8:35am 12 miles including road race, Leeds Abbey Dash 10k.  16^th, 30:40.  See race report.     
1:56pm 11 miles including cross country race, Manchester League, 1^st.  See race report!                               

Total Weekly Mileage: 90