2 week summary - 11 weeks to go

I've missed a week of summarising so here're the previous 2 weeks:

	a.m.		p.m.
	Miles	Notes	Miles	Notes
Mon 02 Jul	Rest
Tue	0		4.1	easy recovery 08:54/mile 114bpm.
Wed	0		5.6	Promenade 5k. 4th place, losing a finishing straight sprint. very windy!Splits/ave HRs: 3:59 141bpm 4:05 153bpm 4:11 156bpm 4:12 156bpm 4:00 158bpm 20:30 153bpm 06:36/mile 153bpm.
Thu	2	Gym sesh	6.1	jogged club sesh at Staunton park 09:27 /mile 102bpm.
Fri	0		13.6	long run. Bit tired towards end. Blustery wind 08:22/mile 122bpm.
Sat	Rest
Sun	5.9	easy run round Stansted 10:42/mile 106bpm.	0
Total	37.3

	a.m.		p.m.
	Miles	Notes	Miles	Notes
Mon 09 Jul	0		6.1	SCVAC Hants & Surrey 5000m. 2nd A-string, 4th on track. 20:05.4 Splits: 93s 130bpm 99s 148bpm 98s 151bpm 96s 153bpm 97s 155bpm 97s 157bpm 97s 158bpm 96s 158bpm 96s 158bpm 97s 158bpm 97s 156bpm 141s 156bpm =94s/lap (head down so missed the split) 20:05.4 153bpm ave 78.2% age grading. 06:28/mile 153bpm.
Tue	0		2	easy jog at the track after pole vault session, plus some drills 08:45/mile 119bpm.
Wed	0		11	First time I've done a midweek 11-miler in under 90mins! Warm! 08:10/mile 125bpm.
Thu	2	Gym sesh	8.9	long handicap, run at mara pace. Paces between gates: 7:40 119bpm 7:28 131 7:35 136 6:56 142 6:48 141 7:10 142 7:32 141 7:39 141 7:28 140 7:20 143 7:41 139 7:26 142 7:39 141 7:05 143 07:34/mile 136bpm. 57:21 - PB!
Fri	4.5	easy run along seafront 09:20/mile 106bpm.	4.9	Beaulieu social run 09:36/mile .
Sat	7.1	Lactate test session - bit disappointed as there were some dodgy readings: 1:49/lap 7:18/mile 140bpm 4.4mml/l? 1:44/lap 6:58/mile 147bpm 3.7mml/l 1:40/lap 6:42/mile 152bpm 3.7mml/l 3 min recoveries 20mins gentle jogging then flat out 400m in 80s 13.7mml/l .	0
Sun	20.1	Easy paced run up to Rowlands castle, with a loop through Chalton and a lovely forest loop to finish. 09:10/mile 116bpm.	0
Total	66.6