Training

Mon: AM Easy run on the roads avg pace 7 min mile pace, legs feeling ok for an early run.
Pm: Steady run on the grass and road 1hr 5 min, felt better than this morning avg pace was 5:40.

Tues: Pm Session warm up and down/6x1 laps which is just over 1 km with 90 sec rec on a tough undulating park loop, felt good weather was great good for running quick and pleased with how it went.
Pm Circuits 45 min

Wed: Am easy run on the grass just to loosen the legs from last night session avg pace was 7:min mile
Pm: steady run on the grass and some done on the road pace was 5:40 per mile ,felt ok little tied to night just one of those runs just got it done.

Thurs: Pm Session warm up and down, Hill session to night 2 sets of 10 on a road hill which is about 200 metres long, hate this session a real lung burner but need for some speed work but in a weird way enjoyed it.
Pm: Turbo Trainer easy cadence for 35 min.

Fri: Pm Steady run on the road and grass 1hr 10 min done, legs feeling very tied from last night's hill session not really surprising but again just got it done avg pace per mile 6: min.

Sat: Am Session warm up and down/Track session 5x1km/400 2oo jog then into a 400 lap but has to be quicker than the 1 km pace than 1 lap jog and go again ,for a track session went really well weather was good little breeze: 1,1km 2:57/400m/65 2nd 1km 2:54/400/64 3rd 1km 2:53/400/63 4th 2:52/400/63 5th 1km 2:49/400/62. Went well legs felt bit tied from a tough week but really pleased how session went considering how little go on the track .
Pm 35 min easy run on the grass.
Sunday: Am 1hr 40 min easy run over the hills time on the feet and chance to give the legs a easy day of running.
Pm: turbo trainer 35 min easy cadence.