5easy + 7steady

4easy + 8interval

12steady (5.45 miling)

3easy + 8interval

Rest

5easy

2easy + 12easy

Tuesday - Not a really hard session but still a good number of reps and at 70s pace not really reasy (road). 1min recovery and I took about 3 of te reps at the frotn with about 4 of us sharing the time at the front. Did do the 10th really slow when a dog ran right into the pack and I wasnt taking any chnce so jogged it in that time.

Thursday - A near by industrial estate I did 6x400m in 4.20 mile pace, just jogged back to start in around 3mins nice and slow. Did it on my own as everyone was just doing a short one before the 10k on Sunday so no point me driving over to swansea for a few 400's.

Sunday - See race report for Swansea 10k (8th 30:40).