Mon- 8miles easy

Tue- am-12*400m 90sec recovery Av. 60/59 (indoor in Hinkle)  pm- 5mile easy

Wed- am- 11miles, core + stretching

Thurs- am-7miles easy, strides

Fri- am 2mile shake out, stretch and Ice  pm- Race (see race report) 2.21.03 for the 1km long warm down

Sat- am- 11miles  pm- core and stretching

Sun- 18miles at 6.20av pace

Nice week of training. Left hammy a little tight due to hips being a little out of alignment but plenty foam rolling has managed it well. Very Happy with both tuesday and friday. Felt strong.