Did 8 miles on Tuesday, still a bit warm but managed to cope ok. Had obviously managed to move my foot pod into a different position on my shoe, didn't notice at first but started to question the reading when it was telling me I was running 9:30 mm but I was busting a gut (felt like interval effort), looked at my shoe and it had worked round so put it back and it started reading normal pace again however by this time I had done two miles far too hard. Got round the rest of the 6 miles in a more sensible pace but did pay for the hard set off.

On wednesday did a hard evening MTB ride of about 20 miles, its normally a ride we do at the weekend when we want a resonable length ride without taking all day. Its about a three hour ride including faff and food stops, we started at 1850 and didn't get back to the car until gone 10. By the time I got home it was after 11 and I didn't get to bed until gone midnight and found it hard to wind down. It was a fantastic ride but I'm still paying for it now.

Woke up yesterday feeling really tired, was scheduled to do 6x3min intervals with 3 min recoveries. I decided to have a go even though when I set off running I obviously had someone else's legs (must have left mine on a hill in Yorkshire on Wed night), felt like Bambi on ice, no coordination at all. After a mile and a half I had regained some semblance of control and started the intervals, the first was really hard but managed the other 5 ok with an average pace of 7:30 mm which I was really pleased about, however I needed the full three minutes recovery as I was quite obviously not recovered from the night before. 6 miles in total.

I am really tired today and decided not to cycle in to work (riding tomorrow instead) which was sensible of me , of course today is the day there decides to be a major "incident" (a jumper I think) which closed the motorway I need to take to work - ho hum would have been quicker to cycle in this morning.

I am ready for easy week methinks.