Monday

Am 45mins (sore calfs last 5mins of run)

Pm rested as calfs were sore

Tuesday

Am 8x400 8x300

afternoon massage

Pm 20 mins easy (turned back after 10mins as both achillies felt very tight)

Wednesday

45mins aqua jog

Thursday

35mins easy + strides in new racers (both achillies felt better)

Friday

45 steady

Saturday 

Am warm up, strides and stretching warm down

Sunday

Am 15mins easy

Alsager 5 mile (see race report)

Pm 40 easy