4easy ..................was suppose to be another 7 but was walking all day and knackered at night, first run missed for ages though.

3easy + 10interval

5easy

4easy + 15steady

7easy

11interval

17easy

Tuesday - 4x1k with 1min rec, then 8x400m with 45s rec, then back to 2x1k 1min rec. times were not fast due to being tired from Sunday but were still just under 3mins for the k's and 67 for the 400m efforts. I did start to feel it on the last 2x1k when my legs just got really heavy.

Thursday - 15miles quite hard with the base of the pace around 5.45-6mins and then working up any hill so a bit like fartlek, efforts ranged from 30s dinks in the road to 4miles up a mountain (which was hard work!).

Saturday - 3x1k (45s rec)...4x400m (30s rec)...3x1k (45s rec)...6x300m hill reps. Another long session and I was hanging! Dewi Griffiths trained with us for the first time but I did little work and was off the back. first lot of k's around 3mins and then 400's in around68 before the second lot of k's in 2.56-58. Then we went to a near by hill were I just hit the 'wall' and really had to work just to get to the top. I think the Thursday run just left me knackered and rolled into todays session.