Monday: am - 10 miler in 58 minutes (Thanks Kenny!)

             pm - Weights

Tuesday: am - 6 miler

              pm - 3 by 1 mile in 4.38 off 1 minute

                      10 by 300 in 44/45 off 1 minute

Wednesday: am - 14 miles in 1 hour 27 minutes

                   pm - Circuits

Thursday: am - 12 by 200 in 25, 26, 27 off 90 seconds

               pm - 6 miles

Friday: 10 miles

Saturday: 20 minutes easy. Strides and drills

Sunday: Irish National Road Relays - Ennis Track 4th place - Race report to follow