5easy

3easy + 8 easy

12steady (6.10 miling)

3easy + 9interval

6easy + 4easy

12interval

20steady

Thursday - 10minutes covering just over 2miles on the road....5min jog recovery....6x300m (45s recovery) in 48seconds....5min jog recovery....1x1200m in 3:17.

Saturday - 6x2k on the road in 6.03, 5.57, 5.55, 5.53, 5.53, 5.52 with 3minutes recovery. Bit tired but got better as it went on. two hairpins were slowing me up with the rain though as the ground was quite slippery. Solid group out today to help with some of it though.

Sunday - nothing to tough after Saturday, 20miles in 2:09. Main thing is the achilles is getting better each week but still there although doing all my drills to help and ice etc.