9steady + 7easy

6easy + 8interval - 15x300m / 45sec recovery @ 47sec reps

12steady + 6easy

Rest

6easy + 11tempo - 4x2mile / 90sec jog recovery (road) 9.53, 9,46, 9,55, 9,49.

8easy + 6easy

18steady + 4easy

101 miles

*morning steady sub 6 min per mile

Comments

A good solid week, Tuesdays track session was tough if not quick and luckily was helped out every other rep but the short recoveries really catch up with you after half way.

Wednesday was a solid long-ish run at sub 6mile and Thursdays long reps felt good and controlled, again not lightning quick but hopefully as the recovery comes down over the next couple of months I can hold the pace. Sunday Long run was probably the hardest having not done over 2 hours 8minutes for a good few weeks and trying to run around 6min milling for a good portion (around 1hour 30minutes) of it by the end I was happy to spend most of the day in bed!