6easy + 5steady

3easy + 9interval

5easy + 5easy

7steady + 4easy

5easy

2easy + 8 interval

1hour 30mins easy/steady (probably easy pace but felt hardish)

Tuesday - 6sets of 500/300 with 1minute after the 500m and 3mins after the 300m. times were all 80's for the 500m and then 46's for the 300's with the odd 45.

Thursday - Just a steady run around the dunes just squeezing the pedal up any little climbs, so a kind of fartlek run but defo not anything to taxing.

Saturday - Solihull 5,000m - 14.03 see race report