Sun:  10 miles inc. 4 miles harder (@ 6.30 - 6.50 - pace varied because very windy!)

Mon:  8.5 miles easy

Tues:  10 miles steady

Wed:  8 miles easy

Thurs:  10 miles (3m easy; 4m harder @ 6.35 - 6.45 pace; 3m easy)

Fri:  Rest day

Sat:  6 miles v. easy