Training

Mon Pm 1hr 10 min run on the road steady pace 5:30 pace

Pm Circuits 1hr session

Tues Am 30 min run on the road easy 6:30 pace

Pm Session warm up then 2x 5 min hard 1min jog/4min hard 1min jog down to 1min hard then 6x 30secs quick but trying too stay relaxed and start again

Warm down

Wed Pm 1hr 15min in the snow/road don’t know what pace was because of conditions just got round

Pm Spinning 50 mins

Thurs Am 30 min easy in the snow

Pm 1hr run in the snow again don’t know what pace

Fri Am 25 min run in the snow

Pm 1hr run in the snow

Sat Am Brick Session on turbo trainer than outside run bike 15 min then run 15 min in the snow than back on turbo did 8 x times

Pm run 25 min easy in the snow

Sun 1hr 30 min in the snow easy pace 7min

Pm Spinning 30 min easy to loosen legs up

Again we have been hit by the snow so we have had to adapt to the conditions, getting used to running in the snow managed to get one good session on Tues before the snow hit us