Training

Mon Am Easy run 1hr 10 min 6.30 pace on grass

Pm circuits 1hr session

Tues Pm run 1hr 10 min steady on the road

Pm Spinning 45 min session

Wed Am 25 min easy on the grass

Pm Session Jog stride session 12 laps of 600 metres loops and warm down

Thurs Pm steady run on the road 5.30 pace

Pm Spinning 45 mins

Fri Pm 40 mins easy run on grass

Sat am 25 mins easy run grass

Race National x/c relays Mansfeild

(1^st )

Pm 35 min easy run to loosen legs up

Sun Am 1hr 45 run grass/road easy  6.30 pace

Pm Spinning Easy loosen legs

Good weeks trainng only one session this week because of 10 mile race last week legs stiil feel bit tied ,had a massage but seem to make my legs feel more tied .