Mon 9 Jan  
2:02pm  6 miles easy on my lunch break, via a stop at the bank
6:54pm 11 miles steady with Andi Jones and Joe Bailey.  Average pace for whole run 6:14/mi but last 5 miles averaged sub 6

Tue 10 Jan  
11:31am  6 miles easy from home – day off work
7:00pm  8.5 miles including grass session at Altrincham.  1x2000m, 1x1500m, 3x1000m, 2x500m (all off 90secs).   Good session with Matt Barnes making most of the running, I managed to stay up with him apart from the closing stages of the two 500m reps where his speed came into play.  6:33, 4:50, 3:07, 3:09, 3:10, 1:31, 1:29.

Wed 11 Jan
2:37pm  6 miles easy on my lunch break
6:58pm 10 miles easy after work.  Tired tonight.

Thu 12 Jan  
2:19pm  6 miles easy
7:06pm  12 miles including 8x1min efforts mid run.  Felt tonnes better tonight, running the first 9 miles with a group from the club most local to my house – East Cheshire Harriers.  I went straight into my minute efforts on the road from there and then ran easy back to track.

Fri 13 Jan     
12:30pm  6 miles easy on my lunch break
8:10pm 7 miles after work. 

Sat 14 Jan   
8:36pm  6 miles easy after work.  Late finish, tired tonight and in need of a good sleep

Sun 15 Jan  
10:59am  3.5 miles jog     
1:59pm  12.5 miles including Manchester Cross Country League.  1^st on the day, and did enough to secure my third successive league victory despite there still being one more fixture.  See race report

Weekly Mileage: 100.5