6 Steady + 9easy

5easy

7easy + 7interval - 4 x 1mile (4.46,4.38,4.42.4.40), 90seconds jog recovery (road session on my own)

6steady

5easy + 6interval - 2 sets of 4x400m, 90secs between reps/5min jog between sets( 63,63,62,63 / 62,63,63,62)

7easy + 7steady - (5miles @5.35 per mile)

18steady + 4easy - (morning run - 3 x 15mins @ 5:45 per mile pace)

Morning steadys @ sub 6min per mile.

87miles