7steady + 5easy

8 interval + 4easy

13 steady (75mins)

6easy

7steady + 5steady

9interval + 4easy

18 steady

Tuesday - A very early start as I was working all day (well I thought I was but thats another story). Did 12x400m hills just jog down recovery (2.30). Was struggling after about 8....not great on hills but worked my nuts off and was hanging on the last one. Had to do it alone as it was a 6.45am start.

Wednesday - Suppose it was a 'session' and took next two days early. 13miles just making sure I was working without it being to hard. did around 5.50 miling and felt comfortably hard especially ater yesterday. maybe the early start tuesday helped me recover a bit for Wed run.

Saturday - 4x1200m (3.34, 3.34, 3.36, 3.36)..3min recovery. 4x400m (67, 67, 67, 67) 75s recovery. 2x1k (2.48, 2.47) 2min recovery. Did session with Lewys and felt ok througout apart from having to work a bit on the last 'k' reps where I was a bit closer to the edge!

Sunday - Still increasing my long run slowly in my 2 hours. did 18.1 this week in 1hr57mins.