9steady

6easy + 8interval - 5x600m, 1min recovery....1min:40sec

Rest

6easy + 7interval - 8x400m, 2min recovery....63sec

6easy

3easy + 7 (5k race) - 14.25

15steady

67 miles

Comments

After 4 weeks of building up some miles the first recovery/speed week went ok. I found Tuesday quite hard, I was hoping for it to be 1.38's comfortable but had to go back to 1.40's to be going at it to hard, probably just bit of tiredness from previous few weeks. Thursday was much better and felt good at that pace with some company from Craig Hopkins. Sunday was hard work but kept a decent pace on a very tough course. All in all a nice bit of recovery and some faster running.