Too lazy to write much
but in summary
Monday 5 miles
Tuesday 7 miles at 8.20 pace. Rough marathon pace type run
Thursday 7 miles with 30 minute tempo at roughly 7.30 pace
Saturday 5 miles recovery run at 9.15 pace
Sunday rare long run with Mallow. Ran with 9 minute group. Did 13 miles with them and a 2 mile sufferfest on my own.
Total mileage 39 miles.
Better, Good mileage. Tempo run. Long run. Recovery run. Marathon pace run. Better (but lets be cautious)
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