Week Beginning  
Day 22-May 29-May 05-Jun 12-Jun 19-Jun 26-Jun[1] 03-Jul 10-Jul 17-Jul 24-Jul 31-Jul 07-Aug 14-Aug 21-Aug 28-Aug 04-Sep 11-Sep 18-Sep 25-Sep
Sunday 70 70 80 60[2] 75[3] 70 70 70 63[4] 75 75 75 75 75 75 75 75 75 75
Monday AM 35 35 35 35 35 35 40 40 40 35 35 35 35 35 35 35 35 35 35
Monday PM 35 35 35 40     40 35 35 35 35 35 35 35 35 35 35 35 35
Tuesday AM       35                              
Tuesday PM 60 60 60 60 35 42 42 45 35 60 60 60 60 60 60 60 60 60 60
Tuesday's Notes 4 x 800m, 3 min recovery. 2 x 600m, 3:40 recovery.[5] 10 x 400m, 60 sec recovery. [6] 4 x 1k, 3 minutes recovery.[7] 5 x 800m, 4 minutes recovery.[8] 5 x 400m, 60 second recovery[9] 5000m alternating 50m strides with 50m floats 5 x 2:30, 4 minute recoveries (Brean Beach) 10 x 400m, 1 minute recoveries[10] 4 x (4 x 200m) [recoveries, 1 minute, 2 minutes][11]                    
Wednesday AM 35 35 57 55 40 35 30 40 30 35 35 35 35 35 35 35 35 35 35
Wednesday PM 35 35 Massage       42 35 42 35 35 35 35 35 35 35 35 35 35
Thursday 50 70 50 60   35 55 50 60 60 60 60 60 60 60 60 60 60 60
Thursday's Notes Dinton Pastures. Dinton Pastures, got lost (doh!)   Thames towpath, east-bound     Brean beach, wind at back Kennet Canal loop[12] Newbury Towpath                    
Friday 35 0 0 35 20 42 0 60[13] 0 35 35 35 35 0 35 35 35 35 35
Saturday AM 60 60 30 60 21 60 21 20 60 60 60 60 60 60 60 60 60 60 60
Saturday's Notes 3 x (800m, 600m, 400m, 200m) 3 minutes recovery between reps, 5 minutes recovery between sets[14] 6 x (4 x 200m), 30 seconds rec between reps, 2 minutes rest between sets[15]   2 x 1200m, 2 minutes recovery, 4 x 600m, 1 mnute recovery[16] Southern Men's League Div 1 Match 3 5k, Basingstoke splits (1000m) -  3:15, 3:22, 3:21, 3:22, 3:18[17] 4 x 1k, 2 minute recoveries[18] Southern Men's League Div 1 Match 4 5k, Reading splits (1000m) - 3:09, 3:12, ???, ???, 10:05[19]                        
Saturday PM   35   30 49 0 42 0 35 35 35 35 35 35 35 35 35 35 35
Total Time 415 435 347 470 275 319 382 395 400 465 465 465 465 430 465 465 465 465 465
Track, inc. WU + CD  
Grass, inc. WU + CD  
Threshold, inc. WU + CD  
Easy-Steady  
Rest  
Race, inc. WU + CD  
[1]
Recovery week
[2]
Wargrave 10k, 34:27:
3:16, 3:25, 3:28, 3:40, 3:28, 3:31, 3:25, 3:21, 3:12, 3:38
[3]
Ridgeway Relay, Leg 9 (10.7 Miles)
[4]
Tadley 10k:

3:19, 3:20, 3:17, 3:23, 3:24, 3:22, 3:36, 3:21, 3:44, 3:34

HR Data:
HR Data: Average = 189, Max = 195
[5]
800s:  2:22, 2:27, 2:26, 2:31
600's: 1:49, 1:49
[6]
66, 68, 68, 69, 70, 72, 72, 73, 69, 72 = 69.9 second average
[7]
3:05, 3:05, 3:06, 3:06 = 3:05.5 avg
[8]
2:23, 2:27, 2:27, 2:27, 2:29 = 2:26.6 avg
[9]
Should have been 10x400m, got pulled out - knackered.
67, 68, 68,68, 70
[10]
66, 66, 69, 69, 70, 71, 71, 71, Skipped a rep, 69 = 69.12 average
[11]
30, 32 ,32 , 33, 32, 32, 33, 32, 32, 31,32,33, 33, 32, 32, 33 = 32.125 average
[12]
HR Data

Warmup (10 minutes)
Avg HR = 143

Threshold (20 minutes)
Avg HR = 174
Max HR = 181

Cooldown (7 minutes)
Avg HR = 161

Whole Session (37 minutes)
Average HR= 163
[13]
20 am + 40 pm
[14]
800's:  2:27, 2:28, 2:31
600's: 1:49, 1:50, 1:51
400's: 1:08, 1:09, 1:10
200's: 32, 33, 33
Very windy, no significant draughting
[15]
32's avg. 1st set, 33's avg. 2nd set, 34-35's avg. 3rd set, 33-34's 4th-6th sets
[16]
2 x 1200m, 2 minute recovery - 3:45, 3:49

4 x 600m. 1 minute recovery - 1:53, 1:52, 1:52, 1:53
[17]
1st B String, 4th overall
[18]
3:09, 3:07, 3:08, 3:06
[19]
2nd A String - isolated or ridden for most of the race, felt knackered and unaware, also went off too hard.