Monday

Am 50mins steady

Pm 49mins easy

Tuesday

Am 4x800, 4x600, 4x800, 4x400, 4x200

Pm 49mins v easy

Wednesday

Am 70mins easy

Thursday

Am 60mins steady

Pm 40 mins steady

Friday

Am 45 mins easy

Saturday

Am Hills. 4x30seconds, 4mins, 3mins, 2mins off job back recovery

Pm 50mins easy

Sunday

Am 85mins steady