7steady + 4easy

9interval

3easy + 10steady (58mins)

4easy + 12 interval

6easy

10interval + 3easy

17steady (6-6.15min mile pace)

Tues - did a few miles and then 10x400m hill reps just jogging slowly back down. Still Tenerife so was off the cuff really and found a nice hill in the week and fancied doing some hill reps. Untimed just working hard.

Thurs - in the middle of a 12mile steady run around 6.20/30 mile pace I did 8minutes (5min mile pace), 3min run recovery, 6minutes (4.55 pace) 3min run recovery, 4minutes (4.45-50 pace) 3min run recovery, 3minutes 4.30 pace. Felt good actually and was surprised I was hitting the targets easier than I thought it would be. Was a lovely night (around 5.30pm) and just had one of those sessions where your comfortable and able to pick it up if needed....very rare!

Sat - 9x1k on the road with two solid ones then one flat out (90secs and 4minutes after every 3)...2.53, 2.55, 2.45....2.56, 2.55, 2.44....2.56, 2.55, 2.43. again like thursday seemed to go well and the 'solid' ones felt comfortable really although the 2.45 ones were taking some work! Havnt run that fast for a while and the legs felt it.