5easy + 7easy

3easy + 10interval

11steady (6.20miling)

4easy + 12 interval

6easy

7 (5.3k race)

22steady

Tuesday - straight forward session of 10x1k on the road in the night, joined by marc and couple of others and took half each on the reps with marc. mostly 3.00 with the odd 2.58 or 3.51 but was suppose to be a controlled effort so went quite well. recovery was about 2minutes but went early a couple of times if we were ready, as its a loop in a horse shoe shape it takes about minute to jog back to the start so dont just stand around.

Thursday - 12miles steady on the grass/dunes/beach with 12x90seconds (actually did 13 as lost count and when I looked back did one to many). didnt see how much ground I was covering but with strong wind I probably covered anything from 100m to a 'K'. Did the whole run in about 1:15.

Saturday - Did my own xc race, time irrelavant on cross but short hard effort over around 5.3k.

Sunday - 22miles in 2:19, was aiming for 2:20 with a long day yesterday on my feet and longest run of the winter...wind didnt help me either! Living by the sea has its done sides and when its windy, its very windy!!