Training

Mon Pm 1hr 12min run on the road about 6min mile pace

Pm Circuits 1hr

Tues Am 25 min easy on the roads

Pm Session 6 mile tempo run in total 12 miles on the road

Wed Pm  1hr 12 min run on road  5:30 pace

Pm core work and light weights

Thurs Am 25 min run on the road 6:30 pace

Pm Session 12x 1min on the road 30 sec rec in between

Warm up and down

Fri Pm 1hr run easy on the grass

Sat  Race Pm euro x/c

Pm 45 min easy on the grass

Sun 1 hr 40 min run easy on grass and road 7 min pace

Pm 30 min spinning

Fairly good week of training foot sore and goes numb after a little while still don’t know what is causing it ,trying to train though it but is hard, hopefully physio will sort it out this week