After the Race on the 30th of last month, work really interrupted my training schedule not helped by being on my knee's for up to seven hours each day that week, thing's weren't helped by turning 53 on Tuesday the 1st June...I ended up running only 19.48 miles in total for that week. Last week I had no excuses, no job and no birthday, just England's opening World Cup game to negotiate on the Saturday and managed a solid 47.19 miles in total for the week, including on the Thursday 10th a 10.85 mile incl 8x2min efforts, first bit of speed work in along time.
Today ran to the track and did a pyramid session (not quite the session I planned)
200 - 0:35
300 - 1:00
400 - 1:19
600 - 1:58
800 - 2:48
600 - 2:03
400 - 1:21
300 - 1:02
200 - 
200 - no times for last 200's, Originally I planned to go up 1200m but with Thursdays race in mind didn't want to do to much.. Wanted to keep within 5:23 pace, slipped behind on the 800 and 2nd 600m, but happy with the effort.
9.8 miles
1:05:58