Week ending 2nd February

A good week. 36.5 miles completed and I have tired legs for it. Tuesday - interval run 5 mins w/up at 12k, 5x3 mins at 15k/12k, and then 1x5 mins at 15k, finished with 5 mins warm down at 12k for 5.75 miles Wednesday - 10 miles on the jogging machine in 1h10 mins which equates to 7 min miles at a steady/tempo effort. Saturday - same as Tuesday except the 5x3 mins at 15k, 15.1k, 15.2k, 15.3k, 15.4k, and then the last interval at 15.5k. Harder but good. 5.75 miles Sunday - 15 miles in 1h58 mins at just under 8 mins a mile. Steady effort, on tired legs. Longest run in quite some time. More of those needed. Similar week planned next week.