6steady + 5steady

4easy + 8interval

12 easy/steady

3easy + 10interval

6easy

10interval + 5easy

15easy

Sessions

Tuesday - Session was based around the 5k road race. Session was 5k tempo and then 5minute jog before 3x1k flat out at near by marked out lane. Recovery was 2minutes in between the 'k' reps. I did the tempo pace 5k and let the leaders go, I suppose when fit the pace would be around 15.30 but right now 16.12 was good enough. I enjoyed the flat out 'k' reps after and did 2.59 - 2.55 - 2.53....take that session now and move on, may do the same thing next month.

Thursday - 2.5 mile run over to the big beach then did 6minutes 4.55 pace, then 3minute run (not jog) 4minute 4.49 pace, 5minute run (not jog) and finished with 4x90seconds flat out with same jog recovery (around 4.45 pace). I realise it is not rapid but again it is a solid session banked and on a beach I am not going to be rapid. 3mile steady run after.

Saturday - Another 10mile run in total. Again ran over to the beech with Andy Doel (George Hincapie) and did 3 x Mile with few minutes jog in between. Wasn't supposed to be flat out more a controlled effort. I did all three in 5minute mile pace. Simple session but not sure ready to blast three sessions a week so George probably spot on.