July Goals

So the plan is to stick to the programme

Weekly then

That's one effort session pace all in the tables, so no messing around boy

One Tempo session, the programme gives 3 levels of tempo intensity depending on length of effort again in the tables

One long run - the plan this month is 21K and MP +19sec, 24K, 27K and 32 K (at MP + 39sec).

I'll run/bike easy one or two other days.

No messing then