6steady (37mins) + 6steady (35mins)

4easy + 9interval

3easy + 10steady (61minutes)

7easy

7interval + 8easy

5easy + 10interval

17easy

Tuesday - session was 4x2k on the track, did it with marc hobbs and dan gurmin and I was blowing! was suppose to hit 6.06 but was more like 6.08/09 and was working hard. times don't sound to fast but suppose still early days for me and it's in the bank. Just felt heavy and was working all the time even when behind the other 2 guys as we shared the pace at the front. Recovery was a jog of the inside field of track.

Friday - was suppose to be Thursday but was really tired after tues and wed so thought best to do Friday. Wasnt a flat out session just 3x1mile in the middle of 45minute run so recovery wasnt just jogging or stopped. miles were around 5.10-5.15. Felt rubbish but was early morning before the world had woken up!

Saturday - did in the afternoon on the beach amoungst the nudest people! 3x3minutes...4x1min...2x3mins. recovery wsa a minute in between 1minute flat out efforts and 2minutes jog in between the 3minute reps. Was flat out nackered by the end due to heat and effort was strong in the 3minute runs though, deliberatly didnt take garmin and went of effort as beach is always slower due to it being a bit softer but so much nicer than doing in on some crowded path.