Week 4

Sun LRP 25K

Mon RR 15K

Tues 10Kam 8Kpm LRP

Wed OFF

Thurs 10Kam 12K on TM pm

Friday 16K LRP

Sat 7K RR

WEEK TOTAL 103K

Week 3

Sun LRP 23K Mon LRP 12K Tue 8K am & 10K pm LRP Wed 20K LRP Thu 11K on TM plus gym wkout Fri Off Sat RRP 20K WEEK TOTAL 104K

Osaka Marathon Training W2

Sun LRP 21K Mon LRP 12K Tue TM 10K Did @ gym Wed RR 21K Thu 12K with 4K @ MP Fri 12K with 6x30sec hills Sat RRP 15K WEEK TOTAL 103K

(Macbook was hissing while making this video, sorry about that)

Anyway some notes:

On to my 3rd week without any alcohol, feel no more withdrawals. Left Achilles still hurting but getting better with massage before & after running.