Training

Day                           am                                     pm

27th Mon               45mins XT                           6miles steady- good

28th Tues              45mins XT                           Coaching

29th Weds            45mins XT                           circuits

30th thurs             45mins XT                           6miles steady- tired today

1st Fri                  60mins XT                           45mins Bike

2nd Sat                4miles fast  very windy 5:30's   45mins XT

3rd Sun               90mins Bike

4th Mon               10miles steadyish

5th Tues             45mins XT                            2 x 2miles (3rec) @10:40/10:05- much better second rep- very windy

6th Weds           60mins XT                              6miles easy

7th Thurs           45mins XT                              6 x 800m (2rec) & 2 x 600m- good start with Si and Sp8y

8th Fri                45mins XT                             30mins XT

9th Sat               10miles easy

10th Sun            Rest                                     6mile steady & weights

11th Mon           45mins XT                             2 x 3km (3rec) 9:15/9:00- on treadmill so just chilled

12th Tues          45mins XT                             6miles easy

13th Weds       45mins XT                              2km & 15/15- tired bit of pacing

14th Thurs       45mins XT                             6miles steady

15th Fri            4miles easy                            10 x 400m (1rec) Av 64.5- very windy but good last 59.9

16th Sat            12miles easy