Not as high as I originally thought, but another week over 70.

Monday- am: Did my session today because of a lot of travelling tomorrow. Session was on grass and it was 10x1 min off 45s then 4x30s with walk back recovery. Felt really good during the session and even though I was running fast there wasn’t much lactic, mind you they were only minute reps. I hit the 30s reps very hard and felt like I was moving pretty quick.

               pm: 30 mins easy.

Tuesday- 1 hour. Felt ok but not great.

Wednesday- am: A very early flight to Portugal.

                        pm: Circuit training (Maria joined in for a couple of sets) then an hour with Steve. Mid way through the run we met up with Nicholls, Martin Williams, James Bailey and Jason Ward and cruised with them for a bit. Felt really good and heat didn’t affect me. The circuits beforehand were hard though.

Thursday- am: Tempo session over the cross country course of 4x5 mins off 2 mins recovery. Mile paces were 5:03, 5:03, 5:04 and 5:24. The last one was a lot slower because Steve wanted me to run that one 5 beats under threshold. Felt great and didn’t think I was moving that fast.

                  pm: 30 mins easy with Steve.

Friday- am: 42 mins easy with Steve with some of it along the beach. It’s hard work going through that sand even when you’re going slow.

            pm: 37 mins easy with Steve and the last 5 mins or so with Maria. Did some core afterwards as well.

Saturday- Met Nicholls and Jason ward over Villamora for a track session of 3x1 mile off 5mins, target times of 4:27. Times were 4:28, 4:27 and 4:26. Did 3x200m with Nicholls afterwards but didn’t put a watch on them. I felt awesome during the session and fairly comfortable at 14 min 5k pace, I even took the whole of the second one out by myself. It was tough but I was still within my comfort zone and felt like there was more in the tank, whether or not I could hold that for 12 and half laps is another question.

Sunday- am: 75 mins. Good run in the sun and I was bouncing along nicely. Probably the most enjoyable 75 mins I’ve ever done.

               pm: Core and prehab stuff with Maria

72 mile week