Training

Mon Am 25 min run easy on road

Pm 1hr 5min run steady 5 30 pace

Tues Pm session tempo 8 miles 3min jog then 10 mins flat out on road

Pm spinning 45 min

Wed Pm 1rh 10 run on road steady

Pm circuits 50 min

Thurs Am 30 min run easy road

Pm session 15 x 2min 1min in between on road warm up and down

Fri Pm 1 hr 10 min run on road easy because of ice on road

Core work

Sat Am Brick session of 15 min on bike then 15 min run on grass/snow for 2hrs

Pm 30 min run in grass/snow

Sun Am 1hr 45 min run in snow slow pace

Pm spinning 30mins