Training

Mon Am 30 min run on the road at an easy pace at 6:30 mile pace,  legs feeling ok bit heavy

Pm 1hr 10 run on the road at a steady pace avg pace per mile was 5:35,felt better than tis morning run

Tues Pm Session/ warm up and down/session was 2x10 min with 2 min in between each set with the second 10 min quicker than the first, the first 10 min avg pace per mile was 5:15 and the second 10 min was 4:50 but trying to stay relaxed, felt pretty could have picked up the second set a bit more but you don’t always have to go flat out in training .

Pm Circuits 45 min

Wed  Am 30 min easy pace just loosening the legs from last night’s session

Pm 1hr 10 min run on the road steady pace , felt ok bit tied but got it done

Thurs Pm Session/warm up and down/had to do a fartlek session 30 min with all different times

Pm light weights and core work

Friday Pm 1hr 15 min run on the road

Sat Am session cancelled due to the snow, so just went for 1hr 10 min

Pm 30 min run in the snow easy pace

Sunday 2hr run in the snow  lovely easy pace because quite deep in places ,felt good nice and strong.