Last week's training.

Monday- 1 hour plus circuits. Felt good.

Tuesday- am: 41 mins easy.

              pm: Track session of 2 sets of 5x300m of 90s between reps and a lap between sets.  Times were 46, 46, 45, 44, 45, 44, 45, 45, 45, 44. Great session with wind down the home straight and it was pouring down the whole time. When I finished I was soaked to the skin but it was worth it. Legs felt good during the session but the breathing was heavy. It was great being able to run that fast in flats this early.

Wednesday- 1 hour and core. Felt good.

Thursday- 7 miles split into one mile easy then 6 miles at my steady state heart rate. Easy mile was in 7:02 then did the 6 miles in 35 mins dead (5:50 average per mile). Felt good but I completely messed up the first mile of the steady state. My heart rate was supposed to be 161 bpm but I only had it at 150 which resulted in a 6:07 first mile, very poor judgement on my part. Rest of the run was ok and it was my first steady state and I quite enjoyed it.

Friday- 45 mins. Felt fine.

Saturday-  am: Grass session of 5x1k off 2:30 recovery with the third one slower. Times were 2:56, 2:54, 3:03, 2:54 and 2:52. This session really got the lungs working as the wind was in my face for 700m of each rep, it was hard work.  Never gone that fast round that course before as it's a bit undulating and there are a few tight turns so was happy with another good session. Felt strong too.

                pm: 31 mins. Felt good but went a bit too fast.

Sunday- 85 mins but I didn't intend to do this long. Went out on a loop which should've been around 80 mins but I completely feel apart after an hour. When I woke up my legs felt bad and after 15 mins they were still bad so I knew it was going to be a horrible run; I was considering turning around as it felt so bad. Got to the point where I was struggling to lift the legs up, not a very nice run.

65 mile week.