3 easy (just above walking to see if my adductor problem was ok)

4easy + 8steady

16steady (1hour 50mins)

5easy + 8 intervals

Rest

3easy + 8 (6k Race)

11easy

Sessions

Tuesday, I wasnt up to much so just did the 8miles steady just under 6minute per mile. The adductor didnt seem to react which was the main thing although very tight. Enjoyed the run.

Thursday, I did 10x1minute with minute jogging on a road loop, Andy Doel came with me and did the first 30seconds for me before pulling aside, I then ran back to him before going again. I wanted to ease through it with my adductor problem so we started around 4.50pace but got down to 4.26 pace. I know its not lightning quick but for now I am happy to take it if nothing snaps!

Saturday, I raced in Germany...I will put race report up soon. 18.33 I think it was for 6k but a lot of twists and very hot. Again I know its no great shakes but it is a start for me and my priority is that nothing breaks on me and I can get some training done. Very much enjoyed the run though and can take things from here.