Training this week : suggested sessions are :
Monday 20 October : 10k-ish again, done steady or as a fartlek
Wednesday 22 October : threshold session on laps of the estate.
Don’t forget to come at 6:30 for warmup and drills if you can make it. Easy sessions also available. Light or flourescent clothing, remember !
Racing at the weekend : On Saturday at 2:30 pm, a 10k race at Steyning, Sussex.
Training at the weekend : if not racing, autumn distance training session of about 14 kilometres, probably on Saturday.