Training

Mon Am 25 min really easy legs felt tied so took it easy 7min mile pace

Pm 1hr 5 min legs felt a lot looser in the evening steady pace 5:30 pace on the road

Tues Pm Warm up and down Session 5x 1mile loops on undulating mile loop rec in between was 1min slowest was 4.37 quickest 4:27 felt strong running at this pace more in the tank so really happy with session.

Pm Core work 40 min

Wed Am 25 min easy run on the road 7min mile pace legs felt ok bit of a sore calf from the session last but ok

Pm 1hr 5min run steady pace on the grass felt better than am calf still bit sore got home and had an ice bath nice

Thurs am 25 min run easy again just to loosen the legs up for to night

Pm Session low key just to get the legs turning over for Sat race did 12 x 1min with 30 sec rec in between each rep, felt ok legs feel pretty fresh so happy with the way it went did some on the road and grass warm up/down

Fri Pm 35min spinning bike just turning the legs over and loosen them up for Sat

Sat Am 20 min really easy jog on the grass

Pm Warm up Race Warm down, race went really well 8^th place inter counties only 2 sec behind 6^th place and poss GB call up so vey happy

Pm 30 min easy run on the grass really easy to get rid of crap from legs

Sun Am long run 1hr 45 min on the grass legs felt pretty tied from race just got though it but felt longer than usual but job down

Pm spinning 35 min

Good week come down a little this week for Sat which helped only one hard session and one medium session and even hard a day of from running and swapped it for 35 min on the spinning bike which I think helped for sat ,next on the list Southern relays again just two sessions this week and race on the Sunday