Weekly summaries w/c 06.08.2012

Mon - 3 miles
Tue -  5.3 miles
Wed –  5 miles
Thur –  5 miles
Fri - 7.6 miles
Sat –  9.5 miles
Sun –  20 miles

Total mileage:   56 miles

Monday - 3 miles base, absolutely pishing down. 
Tuesday - 5.3 miles including 10 x 500m @ sub 5:00 pace, 1 min recs
Wednesday - 5 miles base, including 1 mile time trial at Glasgow Green (new pb, 5:13)
Thursday - 5 miles progression run to pick up car from Garage. 
Friday - 7.6 miles including 7 x 800m grass.
Saturday - 9.5 miles including Glasgow parkrun #185, 16:56 chip time and 3rd. Made it into the sub 17 5k club! 
Sunday - 20 miles progression, 11.5 miles easy (7:30 pace), 9 miles hard (6:08). With Al and Stuart, N75 cycle route, good stories.