6easy + 5easy

8interval + 5easy

8steady

3easy + 8 (5k race)

8easy

10interval + 5easy

15 tempo

Tues - morning session to get more time to recover for Thursday. a little road session of 5x600m in around 1.45 pace, 90sec jog recovery. Felt quite bad but got it done.

Thurs - 5k race 14.34, see race report

Sat - straight forward 8x1k on the road with the swansea group. me and Marc just ran together at the front as it was on the seafront and nice weather. all around 3mins with 90s recovery, bit tight and stiff at the start, felt comfortable.

Sun - 15miles... started at 6.30 pace for a couple of miles then picked it up so the middle was around 5.30 pace and getting faster towards 3 to go then last 3 miles were 5.05, 5.00, 4.55.