5steady + 6steady

4easy + 8 interval session

9easy + 4easy

3easy + 7steady

5easy

9interval session + 3easy

13easy

Miles - 76

Sessions

Tuesday -  Swansea track for 8x600m, 2minute recovery but dropping 10seconds each time, target to be consistent and times were 1.45, 1.44, 1.43, 1.43, 1.43, 1.44, 1.43, 1.44. I was absolutely knackered by the end, everything hurt but was great to be able to push hard again.

Saturday - On the road I did 4x1k, 6x400m, 1x1k. There were a few of us and Chris Davies was ahead a few seconds doing 2.50's while me and Marc Hobbs were doing 2.55's but again I was working all out but happy as expecting over 3minutes after long spell out. The 400's were tough and going slightly uphill, and back down hill they were 67/66 alternating. By the last 1k I was stuffed and really tired to get under 2.50 but went out to hard and was swimming coming back...2.51! Happy with the sessions this week.