Training

Mon Pm 1hr 10 min run steady at 530 pace on the roads

Pm Circuits 1hr

Tues Am 30 min easy pace 6.30 pace on the road

Pm session 6x5mins with 1min in between each rep

Wed Am 30 min run easy pace 6.30 pace on the roads

Pm 1hr 5 min run steady pace 5.30 pace on the roads

Thurs Pm session 25 min tempo run on the roads in total 11 miles

Pm core work and light weights

Friday Pm 1hr run easy at 7min pace as racing on Sat

Sat Am 20 min easy run

Pm Race Chiltern league x/c race at Shuttleworth College race distance 5 miles won then 40 min warm down and stretching

Sun Am 1hr 45min run easy pace over multi terrain course

Pm Spinning 30 min easy

Not a bad weeks of training glad to be rid of the snow and get legs moving faster next week will be back doing 3 sessions a week and getting ready for the southern x/c