Rest

5easy + 6easy

8 steady + 5easy

3easy + 10interval

5easy

10 interval + 4easy

15 steady

Thursday - back on the road to test the achilles and did 4x1200m in 3.27, 3.25, 3.24, 3.23 with 2mins jog recovery. then after a 5minute jog we went on the hill (stupid thing to do really with the achilles problem still not 100%) and did 8x300m with jog down recovery which was around 55seconds going up and 2minutes coming down.

Sat - On the grass a session of 12minutes..... (4minutes recovery)....8x1minutes (min recovery and then 5minutes jog)......1x6minutes. Felt ok and much nicer on the foot, lucky to have a biggish loop that is nicely cut for football and cricket pitches.

Sunday - 3miles at around 6.40 pace and then 9miles at around 5.35-45 pace before a few miles at 6.20 pace to finish. Easier sunday run after a big one last weekend and felt comfortable at in the middle section.