Week Beginning  
Day 22-May 29-May 05-Jun 12-Jun 19-Jun 26-Jun 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[1] 75 75 75 75 75 75 75 75 75 75 75 75 75 75 75
Monday AM 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35
Monday PM 35 35 35 40 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35
Tuesday AM       35                              
Tuesday PM 60 60 60 60 60 60 60 60 60 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.[2] 10 x 400m, 60 sec recovery. [3] 4 x 1k, 3 minutes recovery.[4] 5 x 800m, 4 minutes recovery.[5]                              
Wednesday AM 35 35 57 55 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35
Wednesday PM 35 35 Massage   35 35 35 35 35 35 35 35 35 35 35 35 35 35 35
Thursday 50 70 50 60 55 55 55 55 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                              
Friday 35 0 0 35 0 35 35 35 0 35 35 35 35 0 35 35 35 35 35
Saturday AM 60 60 30 60 60 60 60 60 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[6] 6 x (4 x 200m), 30 seconds rec between reps, 2 minutes rest between sets[7]   4 x 1200m, 3 minutes recovery                              
Saturday PM   35   35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35
Total Time 415 435 347 475 425 460 460 460 430 465 465 465 465 430 465 465 465 465 465
Track, inc. WU + CD  
Grass, inc. WU + CD  
Threshold, inc. WU + CD  
Easy-Steady  
Rest  
Race, inc. WU + CD  
[1]
Wargrave 10k, 34:27:
3:16, 3:25, 3:28, 3:40, 3:28, 3:31, 3:25, 3:21, 3:12, 3:38
[2]
800s:  2:22, 2:27, 2:26, 2:31
600's: 1:49, 1:49
[3]
66, 68, 68, 69, 70, 72, 72, 73, 69, 72 = 69.9 second average
[4]
3:05, 3:05, 3:06, 3:06 = 3:05.5 avg
[5]
2:23, 2:27, 2:27, 2:27, 2:29 = 2:26.6 avg
[6]
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
[7]
32's avg. 1st set, 33's avg. 2nd set, 34-35's avg. 3rd set, 33-34's 4th-6th sets