Training Week Commencing 24th December 2012

Monday: 5 steady at 6:37mm (5)

Tuesday: Christmas day - rest

Wednesday: 10 easy at 7:05mm (10)

Thursday: Rest-ill

Friday: Rest - ill.

Saturday: wu, 1 lap steady (11:37 / 6:37mm), wd, was hacking up stuff afterwards. (4)

Sunday: Rest

19 miles

Training Week Commencing 17th December

Monday: Rest - Hayley surgery.

Tuesday: Rest - recuperation.

Wednesday: wu, 2 laps steady (11:14, 11:16, AVG:- 11:15 / 6:25mm), wd (6.5)

Thursday: wu, 2 steady (11:38, 11:16 avg:- 11:27 / 6:32mm), wd (6.5)

Friday: Rest

Saturday: wu, 10 miles hilly steady (6:38mm avg), wd (13)

Sunday: wu, 20 x 22 second strides, wd (7)

Total: 33 miles

Training Week Commencing 10th December 2012

Monday: Rest - ill and hip flexor painful

Tuesday: 30 very easy - hip flexor a bit better

Wednesday: 60

Thursday: 30 wu, 3 laps BP tempo, wd (10:52, 10:27, 10:32- AVG: 10:37 / 6:04mm)

Friday: 45 to work

Saturday: wu, 3 laps BP steady, wd (12:42, 11:22, 10:53- AVG: 11:49 / 6:39mm)

Sunday: Rest

Training Week Commencing 3rd December 2012

Monday: 69 steady + strength and conditioning session

Tuesday: 41 steady AM; PM 75 including 8,4,2,4,2,2,2 as part of an aborted session.

Wednesday: 46 AM; PM 38 + light swim

Thursday: 36 steady at lunch

Friday: Recovery

Saturday: wu, 3 laps BP steady, wd (12:21, 11:51, 11:46 - AVG: 11:59 / 6:51mm)

Sunday: 16.5 miles steady at 6.57mm.