6easy + 4easy

22steady

6easy + 5easy

3easy + 9 interval

8 steady (6.15miling)

6easy

16 (10mile tempo) + 4easy

Tuesday - 22miles in 2hr14mins, missed long run because of bristol 10k so just did it Tuesday instead. Wasnt as hard as I thought it would be after a flat out 10k. first 12 over sand/grass trails.

Thursday - 15x400m with recovery going 70/50/30s then back to 70s all the way through. first few reps were 68 then a cuople of 67 before settling at 66's. Heavy legs from Tuesday but went alright. on the road alone.

Sunday - see race report, 10mile race in 51.30.