Week ending 9th March

Another good week. Tuesday - 5 mins warm up and then 7 min, 6 min, 7 min, 6 min and then 7 min mile for 33 mins. Easier than last week. 5.5 miles Thursday - 10 miles tempo at 7 min mile in 1h10. Hard to begin with but got easier and pleased to stick with it. Saturday - interval effort 5 min warm up at 12k then 20 min interval, 1 min at 17k and 1 min at 12k then a 5 min warm down for 4.5 miles. Sunday - 22 miles steady effort in 2h53 mins, and whilst feeling it felt good. 42 miles for the week.