Steady

15M - double; recovery & general aerobic runs & core strength exercises
5M am recovery run at ~8.30min/M with 8x50-300m strides with pack
10M pm general aerobic run at ~6.30min/M
Core strength exercises (six cycles)

I'm feeling pretty full of energy this week, but with slightly achy calves (after the long run on Sunday I think). It's the same soleus / lower calf muscle thing I seem to get.

Yasmin is joining me for a 10K race in Oxford in 10 days, so she wanted to put in a bit of speed work on our morning run. It was fun. She's pretty fast, especially on the short bursts.

I ran my longer run of the day fairly easy, along the South Bank and via Battersea as usual. It was spiced up by the LBH relay which was going on by the time I got there. Highgate had some teams entered and they looked like they were going well. Hopefully I've also roped Henry in to a session tomorrow evening to celebrate my birthday in painful style.

I squeezed in some core strength work in front of Wimbledon and Newsnight. Six cycles as usual.