6easy + 6steady

3 easy + 11 interval

Rest

7easy

Rest

14 interval

5easy

Frustrating week as I pulled my knee on the track during a session so the rest of the week was stop, start. Knee is still hurting and Sunday I had to turn back after 20mins with it getting worse. I shouldnt really have trained after Tuesday but I....well I didnt!

Tuesday - suppose to be 30x300m with 45sec jog 100m recovery. did 20 and all around 53 seconds but on a hail stone covered track with terrible weather so not as slow as it sounds really. good group to help. ended up doing a few miles steady instead after 20 reps. (see blog)

Saturday - 15x1k, Knee went again the last 2 reps. 3min jog recovery, all done between 2.55 and 2.58 with a biggish group to help who were doing 12. Felt heavy but strong from the last 5/6 weeks. Injury is the problem though and annoying.