Rest

4easy + 9interval

7easy + 5easy

3easy + 11 Fartlek

5easy

7interval + 3easy

18 steady

Tuesday - a nice session in the rain of 4x1200m (1min recovery)...6x300m (1min recovery). Was going to be K reps a bit quicker but it was raining so much we put it back to 1200m reps with less recovery and did them slightly slower as it was a bit dangerous on the road (nasty turn) going hard round the loop. Times were decent...3.38, 3.31, 3.32, 3.36....48 secs for the 300's. Nice little group with Marc, Lewys (getting back from injury), Matt and Dewi (recently joined the group).

Thursday - A really enjoyable run with 4 of us doing 10miles around 6.10miling with some efforts thrown in, we all had 30s/1min/2min and we could throw them out whenever we wanted, very random efforts but most went below 5min miling. Was a laugh actually with everyone on edge for a rep you never knew when it was coming.

Saturday - Again hammered down with rain, 3 sets of 2x1k (min recovery, 3min between sets). On the road again doing 3mins/2.50. We hit the times but very hard with the rain and slippery conditions with a 180 turn which in that weather slowed us a bit.