Not a bad week so far..
Sunday warm up, stanbury splash, cool down. Then 4 mile run in the evening. 13 for the day.
Monday steady 3 miler
Tuesday 8 mile trail run followed by 8 mile treadmill sess in the eve.. 1,2,3,4,5,4,3,2,1 at marathon pace with matched recoveries at 7 min mile
wednesday 14 mile trail run
thursday 6.21 miles morning treadmill. eve: track, 7 miles, with 5 x 1k reps, 400m slow jog recovery, all at 3:10-3:20/k... happy enough as it was -10, cold wind, on an uneven cinder track with patches of snow.