5easy + 6steady

4easy + 12 interval

5easy + 5steady

3easy + 16 steady/tempo

6easy

11interval + 4easy

19.5 steady

Tuesday - A road path loop around the running track which starting at the track and goes slightly down hill, then flat accross, up a slight hill then flat accross back to the start which is just over 1300m altogether. The group would run steady to the bottom, pretty hard on the flat then a touch slower up the hill....before jogging back to the start, we did this 10times. Some guys time it but I never do, its suppose to off effort and the changing of pace all the way around.

Thursday - first 5miles was 34minutes, then second in 30minutes before increasing all the way to 15miles...last 5miles were 5.50, 5.40, 5.25, 5.20, 5.15. Then steady mile back to the house. Enjoyed the run as it's more my thing with first 8/9miles on grass before jumping on the road to push things along.

Saturday - road session with the group. No real target times just comfortably hard whatever that may be, more about getting another solid session in (times will come after Christmas). 3k (9.21), 3x2k (6.15's), 2x1200 (3.39's). we had 3mins recovery after the 3k then 90seconds inbetween the 2ks and a minute between the 1200m's. 3k was a bit stiff but controlled in the rest.

Sunday - 19.5 miles in 2hours. Few guys joined me for some (Marc did the whole run), first over grass/sand lost us time but worth it.

Tough week, on to the next.

simx