5easy

3easy + 10interval

6easy

8steady + 4easy

Rest

2easy + 8 (6k race)

15 steady +  3easy

Tuesday - road session of 5x1200m in 3.32 with 2.30 recovery. Then did 9x400m with the group in sets of 3 with 45s recovery and then 3mins after 3 of them, reps 68-70secs. Felt ok, bit heavy though.

Thursday - 8 miles around 6.15 pace working any hills.

Saturday - National relays, just under 6k in 17.50. team was 5th

Sunday - Jumped into Cardiff Half and did 1mile easy then the race in 74minutes with 1mile easy after.