6easy + 5easy

3easy + 9 interval

8steady

8interval + 4easy

7steady + 3easy

5easy

10 (10k race)

Tuesday - on the road doing 2x1200m (3.36) with minute recovery then 3min jog before 4x150m strides....2x1k (2.52) another 3min jog and further 4x150m strides, then one 1200m (3.27).

Thursday - on the beach running to time not distance and did 3x2minutes with minute recovery and then 4x1minute with 30sec recovery.

Sunday - see race report for Bristol 10k