Not much to say about this week – one hard session and easy running around it. Feeling pretty good for the race next week, but I’m not in PB shape I think.

Monday – 65 mins home from work at 6.29/mile (10)

Tuesday – AM – 38 mins easy (5.5)

PM – Quarters Track session – 14.04. Decent effort. Went out a bit hard in 65s and paid for it but still an improvement – was VERY humid. (9)

Wednesday – 79 mins steady at 7.11/mile. Kept it very easy. (11)

Thursday – AM – 38 mins easy (5.5)

PM – 64 mins steady with 7 mins pick-up at 3.20/km or so. (9.5)

Friday – 34 mins easy at 7.03/mile (5)

Saturday – AM – 71 mins easy at 6.59/mile and 133bpm average (10)

PM – 36 mins easy at 7.11/mile and 132bpm average (5)

Sunday – 91 mins easy/steady at 6.51/mile. Held back and ran easy with Zatopek next week. (13.5)

83.5 miles. Feeling pretty good going into Zatopek next week.