Training 14th Feb 2011

		14/02/2011
Mon	AM	Roughly 3.5 miles easy around Common with Hayley - tried out new trail running shoes
	PM	9.5 miles to Clapham Chasers and round 2 commons loop.
Tue	AM
	PM	Easy run home after 2 beers - 8 miles 7:55 pace
Wed	AM	Easy run into work - 8 miles at roughly 7:30 pace
	PM	Easy run home after Japanese meal with the girls. 8.5 miles at 8:15ish.
Thu	AM
	PM	Session of 5 x k (90) on road, 3:15,04,06,06,02 - not great but first real one back. Have been struggling for breath recently and whilst legs were fine here was breathing very hard. Odd not being on track.  Left it way too late (9ish) and tired from work
Fri	AM	8 miles easyish into work at 7:23 pace - got to admit I was fairly tired for this one and harder work than usual.
	PM	32:22 with Harold at lunchtime - fairly quick, probably mid 6s on the Canals around Canary Wharf
Sat	AM	2:27 / 20 miles / 7;19mm - run with Chasers Sub 3 group for first 13 or so miles then 3 laps of BP at 5:40 pace (29:45) w. James then a jog back. Good run.
	PM
Sun	AM	90 minutes at 7:21mm around Clapham Common in X-talon 190s. Didn't intend to run so fast but pace just flowed. Progressive.
	PM
Running minutes		688
Miles		92
Cycling Minutes
Total Minutes		688
Summary		Fairly good week on the whole with some consistent training and my first interval session back. Also good to get a proper long run in and add some faster stuff in the middle which was tough but definitely added some value.