Training

Mon  Am 25 min easy running on the road, legs felt ok just that normal Monday morning feeling.

Pm 1hr 5 min on the road and grass felt tied legs had know get up and go in them avg per mile was 5:30 pace but felt quicker .

Tues Pm Session warm up and down / then 12 min  steady avg pace per mile was 5:15 then 3 min jog and 6 min fast avg for the last rep was 4:45 per mile , session went ok still feeling tied but got it down ,feeling strong but legs not responding .

Pm Spinning on the turbo trainer for 35 min steady cadence

Wed Am run on the road easy just to get legs moving again after last nights session, felt ok legs still feeling heavy but got massage tonight so might improve for session Thursday.

Pm run on the road and grass steady pace avg pace per mile was 5:30 , guess what legs still feeling tied .

Thursday Pm Session warm up and down , 5 min / 4 /3/2/1 min rep 1min in between and then back up to 5 min, session went ok did some on the grass and road felt ok still not great but better than session Tuesday.

Pm light weights and core work 45 min

Friday Pm 1hr 10 min run steady pace avg per mile was 5:30 on the grass

Sat Am Session warm up and down /then 6x laps which just are over 1km long on the grass with 1 min rec , session went well legs felt better times were pretty good going on previous session here bit windy which was horrible and didn’t help, happy with the session in whole

Pm 30 min run on the grass steady pace

Sunday Am 1hr 40 min easy on the grass and some on the road

Pm spinning on bike easy cadence for 35 min

Not a bad week of training legs just felt tied, which shouldn’t be a surprise after 12 days of hard training in Portugal so hopefully this week legs should start to get some bounce back in them but apart from that feeling strong .