5easy + 5steady

3easy + 10interval

6easy

9 interval + 5easy

5easy + 5easy

6easy

12interval 

Tuesday - 16x400m on the road with 50seconds recovery. averaged 66 with the odd one in 65 or 67. Good session with the guys and felt ok after a tough weekend. Rain didnt help and made the ground a bit slippery with the leaves. 

Thursday - a steady run with 4x2mins hard on the beach with 3mins jogging recovery. 

Sunday - 10k race - see race report - 5th 30.24