4easy + 6easy

3easy + 10interval

7steady + 5easy

14steady/tempo

4easy + 7easy

10interval + 3easy

20steady

Tuesday - On the road it was 600m out (started at 1.47 and down to 1.42 for the last one) then turn around jog back 100m in 70seconds then do 500m the same pace you went out) and did that 5 times. Then a 4minute jog before 400m out (66's) then turn around and jog 100m in 70seconds and go flat out for 300m (43's). 300's were hard work but the rest felt ok and comfortably hard.

Thursday - 14miles steady around 6.10-20 pace and then from 7miles-12miles a tempo run which I did in 25.49. Although feeling tired and legs bit heavy seemed ok once I got going and thought I might be slower.

Saturday - standard 10x1k in 2.55's with 2.30 recovery jog back to the start, again on a road loop. Nothing to hard and felt good if not a bit tired as normal.

Sunday - 20miles in 2:02