First week back after a short break....

5easy + 6steady

3easy + 10interval

5easy + 8steady

3easy + 13interval

4easy

10interval + 4easy

20steady

Tuesday - 24x400m averaging 69seconds with 50second recovery. On the roads alone, felt really stuff and achilles a bit sore along with hamstring. 

Thursday - longish steady around 6.40's run on the grass/sand with 2x7mins, 2x5mins and 6x2mins. No real target times just pushing it fairly hard, didnt wear GPS watch on purpose.

Saturday - Session on the grass of 9minutes (3min jog), 6x3.30mins, (2min recovery), 6minutes. Felt better than last few days.

Sunday - 20miles over grass/sand in 2hours 13minutes.