5easy + 6 easy

3easy + 11interval

7steady + 9steady (both 6.15 miling)

3easy + 13interval

5easy

7steady

21steady

Tuesday - on the road with the group I did 6x1k in 2.53-2.55 with 90seconds recovery. Then I did a 3/4minute jog over to nearby hill to do 8x300m hills on my own just jogging back down, no stopping at top or bottom.

Thursday - 13miles steady (6.20 pace) with 6x5minutes and 3minute steady running in between.

Saturday - not too much due to working at an expo all day, just a little progressive run starting at 7min miling and getting down to 5.30 miling by the end.

Sunday - 21.8 miles in 2hr07min