4easy + 7easy

3easy + 10 interval

3easy + 10steady (57mins)

5easy

6 interval + 4easy

5easy

12 (10k race)

Tues - 20x400m in 68-70 pace on the road. Recovery was random but had to make up 2mins over each 2 reps and take it in turns on every other rep for different runner to call it. So it might be 10seconds and 1:50 or 1:30 and 30s etc. Tried to keep the powder dry as they say but wasnt easy.

Friday - just a small 10x30seconds around a 6miler steady run.

Sunday - see race report.