9steady + 9easy

7easy + 8interval - 30x200m @ 31seconds, 45sec recovery

13steady + 7easy

Rest

7easy + 8interval - 4x1mile (road) 4.35, 4.30, 4.44, 4.39....90sec recovery

9easy + 6easy

18steady + 4easy

105

Comments

A good week for me..... Tuesday was tough in that every rep got a little bit harder after number 10 and in the heat was happy with consistent 31sec (odd 30). The steady running was also feeling good on Monday, Wednesday and Sunday with Sunday being just over 2hours 15minutes. Just felt recovered for all the hard runs which is what you want and the mile times were just a little faster than about 5/6 weeks ago but in a rip roaring heat was a good effort. One more biggish mileage week and then a couple more 'easier' weeks with some racing.