Mon 29/09 pm 8.5M Easy. Very easy start with Jo, then a bit faster for second half with James Douglas from Charnwood. Felt good, breathing easy & no sign of effort yesterday.

Tues pm 12.5M Session. Session was 5 x 1M reps off 2mins. First 4 to be at a controlled effort with the last one fast. Felt good & got into them straight away, no sign off tiredness from last week. Splits were: 5:10 (round the streets), 5:02, 4:52, 4:53, 4:42. Very happy with how these felt.

Weds am 5.6M E.

Thurs pm 8.9M, inc 10mins @ marathon effort (5:20 pace felt good) straight into 10 x 1min fast. Feeling good & fast without pushing.

Fri am 6M E.

Sat am 4.6M E.

Sun am 18M inc Cardiff Half Marathon. Personal Best of 66:59, very happy. Separate post to follow.

Total 64.1M

Felt good through the week & pleased to carry good speed through to Tuesday’s reps after my long run last Sunday. Felt good about Cardiff & confident of a PB (previous best was 68:08) in the 67’s. A couple of easy days to start the following week before kicking on towards Leeds 10K in 6 weeks & finishing the year with another big PB. Once the race is out my legs & the few beers have worked through my system I should be good to hit training hard again after a lower mileage week due to racing.