6easy + 4easy

10interval + 5easy

14steady (1hr25min)

Rest

7 interval + 5easy

5easy

20steady

Tuesday - Session on the treadmill thanks to the lovely people at the Dragon Hotel in Swansea. 2/3miles before and after around 6.30miling, then the session was 4xmile which went by pace 18kph..19kph..19/20kpm...20kmph. So around 5min miling pace. I found it quite difficult actually as it seemed to just go on forever and very, very warm in there in just a T-shirt. Just glad I could do something hard as there was no way outdoors you could do anything hard with the snow, ice and freezing cold wind.

Friday - Andy Doel came over to help out (ran out for me to chase). Done this session a few times and a very good, very quick effort. Just a flat out 11minute run, covered 2.3miles and Andy got it spot on as I passed him just before the finish. It really makes you work but yet it doesn't take to much out of you and you can recover quickly.

Sunday - Long one again having missed a couple do to illness. It was quite hard on the snow, first 10miles was 67minutes so jumped on the road to make up some time and did the 2^nd 10miles in 56minutes (2hr03min). Missed the 2hour mark but think the first half was worth a lot more had it not been for some thick snow in patches. Thanks to the Shotz on the this run!