Monday: am - BUCS 5K second to Mr Goolab

             pm - 40 minutes ez

Tuesday: am - 6 miles

              pm - 6 miles

Wednesday: Watford open 3K 8.07.8

Thursday: am - 6 miles

               pm - Session 12 by 400m (rec between 30 seconds and 1 minute)

                       58 - 62  8 by 200m in 28,29 off 1 min

Friday: am - 4 miles

           pm - 9 miles

Saturday: am - 20 mins

               pm - 4 sets of 600 (45 sec rec) then 400 with 6 - 7 minutes between sets

                       600 in 1.28 - 1.30 400 in 60

Sunday: am - 14 miles

             pm - Hurdle drills