Training

Mon Am 25 min run easy on the road 6:30 pace

Pm 1hr run on the road steady pace at 5:30 pace

Tues Pm Session 10 x Hills on the grass about 200 metres long jog down as recovery warm up and down total 10 miles

Wed Am 30 min easy run on the road

Pm 1hr run steady at 5:30 pace on the road

Thurs Pm Session Tempo run of 25 min in total run was 1hr and 10 min on the road

Pm core work and light weights

Friday Am 30 min really easy at 7 min mile pace on the grass just to wake legs up for the National on Sat

Sat Am 20 min easy run again to loosen the legs up for the race

Race Position 13^th warm up and down about 17 miles in total

Sun Am long run 1hr 40 min easy pace with Neilson Hall in Leeds around the park

Pm spinning easy 30 min

Good week of training come down a little for the national to keep me fresh would have liked top ten ,but got stitch on second lap and got away but still happy with 13 th , looking for top ten in the inter counties in 2 weeks time this week will be a hard week back into the sessions and runs and the following week come down for the Inter Counties and hope for my best performance which so far each race I have been getting better and better and wanted the National and Inter counties to be the peak cross county races so far going in the right direction.