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JJ thanks. I will be aiming for sub 47 minutes. I think the weather will be hot, with occasional showers.

Continuing the gardening theme, I had the two silver birch trees in my back garden reduced  in height and trimmed. I've got a lot more light now, as the trees had got very high and the branches were spreading outwards, as well as upwards.

An excellent pyramid session last night on the grass track, consisting of 30,60,90,120,90,60,30 sec reps x 2 with jogging between each effort restarted by the Coach's whistle. We weren't told what the recoveries would be, and they were different times according to the distances run. We finished with the traditional fun relay race, which comprised three teams of four, each runner racing a 100 metre leg. The teams were a mixture of slow and fast runners to make it more interesting.

I'm taking two rest days now, so that I will be rearing to go for Sundays 10k race.

Columba, the hills we did wouldn't have been anywhere near as challenging as the Malvern Hills. Some were steep, and some we did more than once on a repeating route. It was a good try out for my new Garmin with HRM and my max was 166bpm.

The sun is still shining, so should be ideal for our track session this evening. We are doing pyramids.

Red, I feel sure you will get a pb, as despite your high mileage this year, you will probably have less miles in your legs than in 2007. The races you did in that year were really amazing.

Red, by the time you have completed your running streak and got back into your normal routine, you should be in tip top condition to blast your 10k pb. What is your target time? Hopefully, Matsmum will send you a pair of wings