Training

Mon Am 25 min really easy as legs were bit tender from race all done on the grass

Mon Pm 1hr again really easy just getting run done with my legs just ticking over Pace per mile was 6:45 ,legs felt tied not surprising after race on Sunday

Tues Pm 1hr 10 run on the grass at an easy pace per mile was 6:45 again just having an easy 3 days to let the legs recover.

Pm spinning on turbo trainer 35 min easy cadence always finds the bike helps with my recovery.

Wed Am 25 min easy run on the grass legs starting to feel little bit better soreness has eased and looking forward to running quicker on Thursday.

Pm 1hr run on the grass easy again same as this morning feeling better and ready to get back into sessions after 3 days easy running

Thursday Pm Session, warm up and down and 15 min at 6 min mile pace then 3 min easy jogging and 12 min at 5:15/30 pace, idea of session is to get my legs moving again without putting them under to much strain and just get the legs moving quicker.

Pm Light weights and core work

Friday Am 30 min run easy pace on the road and grass legs feeling ok a lot fresher than Monday

Pm 1hr  5 min run on the grass steady pace at avg of 5:30 pace felt good strong and relaxed

Sat Am session warm up and down, 3k, 2k,1k and then back up 90 sec in between had to run the second set quicker than the first which I did  so was pleased, legs still feeling ok good session

Pm 45 min on the turbo trainer at high cadence

Sun Am 1hr 30 min on the grass/road nice and relaxed

Pm Circuits 45 min

Not a bad week had 3 easy days after the Great North run to recover, and then  back into normal training ,legs have recovered and no aches or pains which is always good ,know starting winter training cant wait.