Mon - am - 45 easy pm - 30 steady

Tue - am Rest pm - 5k tempo inc Wavertree Mystery 5k.  Ran race as tempo before going on to the track and did 3x(5x200m) off 45secs with lap jog between sets.  5k - 15:02 and 29s for 2s. 

Wed - 75mins steady + circuits

Thurs - am 35mins easy pm - 35mins easy + drills and 4x150m strides

Fri - 30mins easy

Sat - am 15mins shakeout pm - BMC 1500m

Sun - pm 90mins easy