6easy + 5easy

3easy + 7interval

6steady

3easy + 12 interval

5easy

14 interval

12easy

Tuesday - 12x400m road reps doing one in around 70 and the next in 62 with 30secs after the frist rep and 90secs after the second, and then just repeat. I was running between 69-74 for the slow ones (pacing was all over the shop to be fair after my cold) and the fast between 62-66. Not a great session but feeling slightly better after last weeks cold and glad to get something done.

Thursday - 5x6minutes on the road in around 5.15 pace with 90seconds running recovery (faster than 7min miling) was tough in windy parts doing it alone but again feeling better than tuesday which is the main thing, was penciled in to hit 5min mile pace but we pulled it back and not to over do things.

Saturday - big session on the road of 1200m (3.30) 40sec recovery - 1000m (3.10) 40sec recovery x6. went to fast on the first hitting 3.27 and then was doing around 3.30-32 on the 1200's and 3.09-11 on the slow ones. It caught up with me around rep 3 with the short recovery and worked hard to get through it. Had to do it alone as the boys were doing something different which made it that bit harder aswell mentally.