Training

Mon Am: easy run on the roads, just loosening the legs up for the week ahead.

Pm : 1hr 10 min on the road and some on the grass, steady pace legs feeling ok little tied .

Tues Pm:  Session warm up and down / session 600 metres on a grass loop 10x this get there 30 sec rec and then go back the other way ,felt pretty good  weather a bit crap quite windy but had it the other way so cant moan.

Pm Circuits 45 min

Wed Am: easy run 30 min on the grass

Pm: 1hr 5 min on the grass managed to get  out over the hills which was nice to get off the road  steady pace .

Thurs Pm: Session warm up and down 12 x 1 min off of 1 min all done on the road, felt ok  little bit tied long day at work but felt worse during sessions so just got it done.

Pm Spinning bike 30 min easy

Friday Am:30 min easy to loosen legs up for National.

Sat Pm: Race   Dnf .

Sun Am: 2hr run on the hills and some on the road mixture of pace some steady and some easy just wanted to get yesterday out my system.

Pm: Turbo trainer 35 mins steady cadence.