6steady + 11steady -   10miles @ 52min 22sec

5easy + 6interval -        300/300/400 x 3 @ 45, 42, 63...2mins rec/lap jog rec.

4easy + 3easy

5easy

7 steady + 8interval -   6x3min hill / drive down rec (2mins)

7easy + 7steady -         5miles @ 27min 30sec

18 steady + 3easy -      morning run inc 6mile race (mountain terrain) @ 6min per mile

91miles

* morning steady (1mile warm up/down each run) sub 6min per mile