9steady + 4easy

4easy + 6interval - 8x400m @63seconds, 2mins recovery.

6easy

6easy + 8tempo - 3x2mile (road) @ 10mins. 2mins recovery.

Rest

6easy + 7easy

15steady + 3easy - 10miles @ 55mins

72miles

Comments

Mileage is still coming down, feeling fresher and better for it. Tuesday I was feeling a bit tired maybe from the weekend but didnt quite feel as easy as I woul dof liked to but what can you do!?. Recovery is quite important at the moment and I want to stay on top of things hence one run Wednesday and day off Friday. Thursday 2mile reps were in control and another good session (blog). Sunday run was good...I ran 4miles easy (was doing up to 10miles easy first back month ago) then did the 10miles steady in 55minutes 31seconds. It wasnt easy but it wasnt hard either, Lee came on the bike to practice with drinks and felt good and could quite easily done a fair few more miles or faster. Also practiced the same time as race next week to go through getting up at time planned, eating what I would race day etc,.