coming off base phase/when to up the pace.

[JonathanWardley]

Thanks Ed
I put in an extra rest day today will do the 10k easy tommorrow followed by the 6x1 min friday rest and travel saturday and see what ive got sunday will post again as soon as ive got a time to give you..Hopefully a bit cooler also which will help.Anyhow game on and more to follow regards jon.