Here's my week:
Monday: 3x300m fast, 20 min tempo, 3x300m fast. This went well. 2:55/km - 2:50 for the 300s and 3:23/km for the tempo, which is probably a bit ambitious, but we had great cool running weather and I was feeling good. 21.7k with warmup and cooldown.
Tuesday: 7k recovery (am), 13.3k recovery + strides (pm)
Wednesday: 8.8k recovery (am), 30.6k workout (pm). Workout was four clicks @ 10k pace interspered with some smaller shots of 5k pace running. 3:14-11-14-13 for the Ks and around 3:06 for the 5k bits. Both speeds are probably a bit ambitious for me. Then afterwards I had orienteering practice. If you've never orienteered, take my advice and give it a miss. That was another 8k, then I had to run home. Didn't get back until 8:30 with 39k on the odometre for the day. A bit too much.
Thursday: 14.5k recovery (pm). Slept through morning run after Wednesday went longer than planned.
Friday: 10.8k recovery (am), 12.1k recovery + strides (pm). Felt really good during strides. Grass was v. soft. Summer is almost here!
Saturday: great group workout in the morning with my club. Wonderful weather and lots of good runners. The workout was 3k-2k-1k @ 10k pace with pretty generous rest, then 4x200m fast. Splits were 9:44, 6:26, 3:07, then 31-32-30-30 for the 200s, which were on a slight downhill. 16k total and another 10 recovery in the afternoon.
Sunday: 30k easy on the trails
176k on the week. This means I'm at the end of my first three week block of real solid work for the year. I'll take a recovery week next week. Things are going well so far–I feel much fresher at the end of a three-week 100 mpw cycle than I did at any point last year. I attribute this to two things: workouts have been relatively easy, with lots of recovery, and I'm doing lots more doubles than last year so the miles are more broken up.
But I am still looking forward to a down week. It will help me get ready for my first-ever track race next Saturday, a 5k where I hope to join the sub-16 club. Wish me luck!