Training

Mon am 25 min run easy on the road at 6:30 pace

Pm 1hr 5 min run on the grass steady pace felt better than this morning

Tues Am 25 min run on the grass felt good legs felt relaxed

Pm Session warm up/down 25min at just a bit slower than  pace on the road down with Garmin on average 5:05 mile pace on undulating course done with Owain both felt good I felt comfortable at this pace and wanted to go on but I held back

Wed Pm 1hr 10 min run on the grass and road legs again feeling fresh good run

Wed Pm core work 45 min

Thurs Am 25 min run easy pace on the road legs bit tied but did loosen up in the end

Pm Session warm up and down then 600 metre loop where we run to the corner have 30 sec rec and go back again at a quick pace but undulating as well 4x3sets 2min in between each set avg time was about 1min 38 felt ok session with Owain not my favourite session as it is quick stuff

Fri Pm 1hr 10 min run on the road and grass felt ok bit tied but ok

Sat Am Session warm up and down 5min 4 min 3 min 2 min 1min 1min rec in between and back up again down on the road  session went well

Pm 30 min run easy pace

Sun Am 1hr 45 min run on the grass  and bit on the road felt ok little bit tied

Pm 30 min spinning on the bike

Good start to the week it was looking good for Manchester race but had to pull out as Alfie had to back in to Hospital because he got an infection so again I was living at the hospital over the weekend and it wasn’t fair to leave Nicola alone so will have to look for a race