Mon - 35mins am pm 70mins including hill run slower than normal in 56:57 despite feeling like I was going well.

Tue - am 35mins pm track session of 3x(5x2mins) 1st set 67/68s 2nd set 66/67s 3rd set 64/65s. Feeling good.

Wed - 1h45mins pm swimming

Thurs - am 38mins pm 50mins progression run including 4x200m in 30/31s, legs felt heavy for the 1st time in 2weeks

Fri - 42mins plus massage and acupuncture off Alex O'Gorman

Sat - tempo intervals in the blackwoods 5x7mins. Felt a bit tired and on my own so pleased to be lapping under 6mins. 5:55s - 5:57s pm 48mins with Soph on her bike

Sun - 2:06 back at home with Peersy, Woodsey and Keely.

Week approx 100

Mon - 30mins easy pm 58mins  including 54:20 for hill run

Tue - 35mins easy pm track session: 4mins,3mins,2mins,1min x3 can't remember times but tried to keep it relaxed and push on in the final set as racing on Saturday. 

Wed - 85mins felt really tired pm swimming

Thur - 53mins steady plus 4x200m 28,28,27,25

Fri - 40mins easy with Gundo

Sat - 15mins shakeout pm Euro Trails XC 16th 30:04 fairly pleased 

Sun - 1h30 solo as everyone else was recovering from the previous night! Swimming - lactate threshold session of 3x(4x50m (PB plus 10secs) then 100m PB plus 5seconds) tough session when your not quite pool fit think I averaged 1:10 for the 100ms. 

Mon - am 47mins pm 58mins hill run back at home so slightly different loop.

Tue - 46mins pm  track session 4x1mile (4:26, 4:30, 4:42, 4:40) not nice! And 6x200m in 29/30s

Wed - 1h45mins with Keely pm swimming

Thur - am 49mins pm fartlek 68mins including different efforts of varying distances from 100m up to 1/2mile

Fri - 40mins pm swim kick set went to aqua jog but pool was too shallow and didn't have goggles to swim properly. 

Sat - blackwoods too wet so did tempo intervals on the outside road loop 10mins,9mins,8mins,7mins,6mins with Ben Russell. Felt solid with tired legs. Soaked in warm up and warm down pm 40mins with Gundo and McCole 

Sun 2h11 with the lads around Croxteth park and Knowsley at a good pace. Pm swimming main set 5x100m steady off 1:45, 200m backstroke, 5x100m at 10% of PB 1:16, 1:16, 1:15, 1:14, 1:13 not 10% of PB but pleased I got quicker off 90sec rec, 5x100m steady off 1:45. 

Mon - am 45mins pm 68mins inc 54:02 for 9mile hill run + circuits

Tue - am 35mins pm track session 3x(6mins, 4x1min) 6:00 for 2k, 5:52 2k, 5:50 2k, 63/64s on avg 1st 2 sets and 62,62,61,60 for last set

Wed - 1h45 with Alan Woods pm swimming

Thur - am 4x10mins on Wirral Way with Peersy, Ben and Foxy. Awful conditions wind/rain/hail but got the session done and felt good with some good shelter. 2miles towards heswall, 2miles back then 2miles towards West Kirby and 2miles back to Thursaston. Long warm up. Pm 50mins with the lads from the track

Fri - 40mins easy with Gundo and Sophie

Sat - am 30mins steady pm L&D XC league Stadt Moores 1st ahead of Ben Russell. Started steady and felt good going up the hills so pushed on. Very mucky under foot so got a good workout done. 

Sun - 2:10 with the boys around Halewood way. Pm swimming main set of 5x100m free, 5x100m IM, 5x100m plus coaches challenge of 1x25m fly, 1x50m, 1x75m, 1x100m etc up to 200m! 36 lengths fly all in all. Safe to say it destroyed me! 

Mon - am 45mins pm hill run on the Wirral 60mins approx 10miles

Tue - am 45mins pm track 10x3mins going through the k in 2:48-2:50. Felt really comfortable running 2:50s. Got some massive help off Dave Devine and Danny Mooney who were running 10x2mins.  

Wed - went to sleep last night with a sore throat and felt rough when I woke up so took the day off as a precaution. Gutted as been going so well and starting to get a bit of consistency over 100mpw. Pm water polo 

Thur - felt much better nailed the vit c and lempsip yesterday so did 68mins with Peersy pm 60mins from the track 

Fri - 60mins with coach evans pm went up to see Alex O'Gorman

Sat - Session in Calderstones Park - down for 8x5mins tempos on the grass but full of cold and felt shit so just did 4x5mins. Very muddy. 

Sun - 1h40 round the parks with the lads.

Mon - 30mins pm 68mins inc  54:04 hill run. 2nd fastest this year so pleased as have a cold. 

Tue - 45mins am with coach Evans pm track 6,5,4mins, 2x3mins, 3x2mins, 3x1mins. Tried to keep 6 and 5mins relaxed before pushing on. 3mins were 2:49 for the k, 2mins 1:57s at 700m and 62/61/59 for 1mins. 

Wed - am 60mins, pm 30mins +swimming 

Thur - am Formby Pinewoods Session 6x4:30mins. See video on Facebook. Felt good much quicker than last year and moving nicely. Still not shaken cold properly though. Pm 35mins easy

Fri - 65mins steady

Sat - 50mins progression run picked up the pace the last 20mins

Sun - 30mins easy

Mon - 40mins easy

Tue - RV 10km 1st 29:10. Pleased with the race and time on tough course. 

Wed - 25mins easy

Thur - rest day 

Fri - 45mins with Dave Devine and Soph

Sat - grass session - 10min tempo, 10x1min hills on camp hill, 10min tempo. Had a great group with usual LHAC lads and McLeod, Ryan Stephenson, Timmins, Gaz Davies, Steve Mitchell and Jordan Donnelly. Felt surprisingly good on the hills apart from the last 2 when I was really struggling. Had a lactic head ache after them for the 1st time in a while! Pm 35mins with Gundo

Sun - 1h45 around the parks with the lads.

Dave suggested an easy week to recover from the heavy mileage lately and 10km race. It's very rare he suggests an easy week so I'm happy enough to go along with his plans. This will be the start off a tough block of training now in the build up to the indoor season and NYC HM.