9easy + 9easy

7easy + 7interval - 10x150m (jog back recovery) 20-21seconds

7steady + 7easy

19steady + 4easy - 2hours 3mins..53mins easy, then ran steady (6min per mile) for 12 miles

Rest  

3easy + 7tempo - 5k race @ 14.43

13easy + 7easy

Total - 99miles

Comments

Happy with the sessions. I did a very short one on Tuesday to brake things up with mile reps last week, more steady running this week, a long tough run on Thursday so gave my legs a change of pace (which they didnt appreciate). Thursday was a good effort and killed me the next day but felt strong on the run. Friday I had planned a little recovery run for saturdays race but my right shin was a bit sore so for the sake of a few easy miles I decided to give it a break which worked. Saturday I did what I could but with stiff and sore legs it was not one for the memory bank.