7steady + 5easy

4easy + 6 interval

6easy

4easy + 9interval

7easy

10interval + 5easy

17easy

Tuesday - not a hard session really but inbetween some tough ones so was a nice change. it hammered down which made it a little harder but it was 6miles steady with 5x90s flat out in the middle with 90s jog recovery.

Thursday - 3k (2 laps jog recovery) 2k (1 lap jog recovery) 1k. few guys down for the session and in decent weather me and marc did 9.07 for the 3k then 5.55 for 2k before we all went flat out for the last k which I did in 2.38 thanks to Guy taking me to 800m. Actually a pb for me over a 'k'!

Saturday - another tough session on the road which was 4x1k (2.30 recovery) then 4x400m (min rec) before going back to 2x1k with 2.30 rec again. times were 2.49, 2.47, 2.48, 2.47....66, 65, 65, 65...2.44, 2.45. I was knackered by the end and managed 15mins walk/jog before sitting in the near by outdoor shallow pool for kids! it was freezing but lovely.