8easy + 7easy

4easy + 8interval - 4xMile (Road) 4.53, 4.43, 4.48, 4.45 - 2minutes recovery

Rest

6easy + 6steady - 4miles in 22minutes

8easy + 4easy

3easy + 9 (10k race) - 10k..29:54

16easy + 3easy

82miles

Comments

Good week and feel like I am moving forward, still doing 80miles in the week but not the effort of previous weeks. The mile reps were not flat out and finished feeling good. Thursday steady run with some 100m strides after went ok although very windy so not quite the 5.15's I was looking for but didnt want to push to hard. The race was the target of the week with a sub 30 a 'must' but anything faster would have been a bonus. Sunday was a bit harder than wanted (see blog) but felt alright after a very easy 3mile shuffle at night. Hopefully with better taper and less mileage I can push on faster again in September.

Simx