9steady + 9steady

7easy + 8interval - 3x200@27sec(3mins rec) 6x300m@50(45sec rec) 3x200m@27(3min rec)

7easy + 7easy

19steady + 4easy

6easy

11tempo + 7easy - 8x1mile (road) 4.53, 4.57, 4.51, 5.06, 4.54, 4.51, 4.55, 4.57

13steady + 7easy

112

Comments

Again my biggest mileage week although the sessions were solid and didn't seem to suffer as a result, the Saturday mile rep session was pleasing with 90second recovery's doing it on my own trying to stay relaxed and in control.

The 3 steady runs on Monday, Wednesday and Sunday were ticking over nicely. Thursday was split into 45mins easy / 10miles sub 6milling / 20mins tempo / 10mins easy (total time2hr15min)

Tuesday was to break up the long work and although didn't feel sharp times weren't too bad...well for me!