Sun:  12 miles steady

Mon:  10 miles steady

Tues:  15 x 500m (road), 65 secs. walk recovery.  (1.50 - 1.54)

Wed:  Rest day (day in London for work)

Thurs:  8 x 1km (road), 75 secs. recovery  (av. 3.33)

Fri:  Core stability

Sat:  am:  Hills + 6 miles steady                  pm:  weights