Training

Mon   Am easy run on the road just to wake the legs up felt ok in total 30 min

Pm steady run on the road and grass avg pace per mile was 5:30, legs felt better then morning run

Tues Pm session warm up and down /session was 5x loops on grass which is just over 1km when come back to the start we had to run back up the hill but had to really pick up the pace, went ok had to keep the laps steady and then pick it up

Pm spinning 35 min steady cadence

Wed Pm steady 1 hr 5 min  run on the grass and road felt ok but got a heavy head cold and sore throat coming on so need to be careful.

Pm Circuits 1 hr

Thursday Am easy run 30 min on the road just ticking over and trying to wake legs up

Pm session tempo run in total 1hr 10 mostly done on the grass felt ok not feeling great as sore throat getting worse and cold no better trying every thing to shift it.

Friday Pm 45 min easy run on the grass just loosening legs up for the 6 stage on Saturday

Sat Am Race 6 stage relays warm up 15 min then race/ warm down 25 min then when got home did 35 min as well on the grass, race went well we won but I really was stuffed up with this cold and sore throat which made things harder to breath easily .

Sunday Am 1hr 40 min run easy on the grass just time on feet today, felt ok but really but sore throat has come out big time

Pm 30 min easy run on the road +5 x 100 metre strides

Good week of running especially winning the 6 stage relays, but really suffering from this head cold /sore throat hope it goes some as makes running so much harder and heart rate up by 10 beats not good so need to be careful and if it doesn’t clear up might have to take a few days off to recover to get ready for the Great South Run next Sunday.