5steady + 5steady

9 fartlek

Rest

6easy

6easy

Rest

8easy

I took it as a recovery week even though I havnt done that much it has been a build up over the weeks after injury problems and with such long days it would of killed me trying to run around it as well.

Session

I did a fartlek run Tuesday before I left with the 'ipod run' I ran around the dunes for an hour with shuffle on and at the start of each song I would quickly choose a time between 20seconds and 4minutes and then run hard, my recovery was then till the end of the song so that would change as well depending on the length of the song....champagne supernova would give me a good recovery but something like songbird would mean I was running hard again within a few seconds of stopping! I tend to stick to 20s, 30s, 45s, 1min, 2min, 3min, 4min efforts.