7steady + 5steady

6tempo

12steady + 5easy

3easy + 7interval

9easy

8 interval + 5steady

Ill

Tuesday - was hard to get a session as I had to go to a funeral and it went on well into the night so most of the day was taken up but I did get out first thing to do a straight forward tempo which was around 5:10 miling for 5miles.

Thursday - 8x600m, recovery started at 2minutes and dropped 10s each rep. I kept it consistant and strong in the rain all alone with times of 1.42, 1.41, 1.41, 1.42, 1.40, 1.41, 1.42, 1.39. Was really happy as few weeks ago with company I was doing around 1.44 so a good improvment in little time.

Saturday - A classic out and back run that George is a fan of and former 61.51 half marathon runner would do regular. You jog out 15minutes then after a couple of strides run flat out all the way back and got back in 11:10. I was absolutley eye balls out and dead jogging around a 10minute warm down.

Sunday - I woke up with terrible throat so played safe and took the day off.