8steady + 5easy

4easy + 10interval

3easy + 15steady (sub 6 pace)

4easy + 8 tempo

Rest

8interval + 3easy

17easy

Tuesday - Big session and first hills since...I dont know how long! 3x1k in 2.59, 2.56, 2.54 then 6minute run before 8x300m hill just jogging down for recovery and then 2x1k in 2.51, 2.49. The 'k' reps were with minute recovery and felt good and having couple of other guys to share the pace helped. I found the hills quite hard and few guys who wernt up on the k's were around me which told me I was going slow. Good to do hills but clearly need to do more!

Thursday - a 15min tempo at 5min mile pace on the beach, legs were pretty tired after tuesday and more so the hard long on on Wednesday.

Saturday - 6x1k with varying recovery and target times. We hit the times but lets just say marc hobbs hit them in a much easier fashion than me as my legs felt like lead all session, just a tough week. times were 2.55, 2.49, 3.00, 2.55, 3.00, 2.48....the recovery was 2min, 90s, 75s, 2min, 30s. Was pleased to hit the times George asked for with the legs feeling so bad which I am hoping means with fresh legs I will be flying!!