6steady + 6steady

4easy + 10miles interval

5easy + 5easy

6interval + 5easy

Rest

3easy + 8 (5k race)

14easy

Tuesday - 2.5mile run then 16x75secs / 1min run recovery then 2.5 mile run. Andy doel came to the Lake where I did the session (about 3 miles around) and did the first part of each effort i.e did 1min for a while before dropping to 30secs and then I would run back to him to go again. started around 4.45 pace and got down to 4.25 mile pace. was ok till about 10 and then started to feel it. Better than last time I did minute efforts though.

Thursday - Only 10x45s / 45s recovery run. Again no stopping after reps but tried to get going a bit quicker on the efforts. Bit of a light session before race on the weekend. Felt good although not great in the mornings.

Saturday - Race, see race report.