Training

Mon Am easy 30 min run on the grass nothing quick just easy to the legs moving for the week ahead

Pm steady run on the road and grass at avg pace per mile of 5:30, felt pretty good relaxed and just went through the motions

Tues Pm Session Tempo run had to keep heart rate around 160 bpm and then the last 10 min go up to 175 bpm while trying to run relaxed, good session when HR at 160 pace per mile was 5:30 and when increased HR to 175 per mile went down to 5: 12 pace, done the session on the road and grass tempo run in total was 30 min with warm up and down.

Pm Spinning on turbo 45 min cadence high

Wed Am 30 min easy runs on the grass just to help legs recover from Tuesday session

Pm 1hr 10 min run on the grass and road good pace avg pace per mile was 5:25 felt really good today while still keeping relaxed

Thursday Pm Session warm up and down / session was Fartlek of 30 min on the road and grass, good session enjoy Fartlek as you can really mix up the session.

Pm weights and core work 45 min

Friday Pm 1hr 10 min run on the grass, legs feeling little bit tied on this run didn’t help by the rain and strong wind but there you go

Sat Session warm up and down/session laps on the grass over just over one 1k. This session had to do one 1 lap steady to quick while keeping in control and continuing on to second lap only doing half but picking up the pace jog back to start for rec, went well really enjoyed picking for the half lap and feeling that was moving quick in total 5x

Pm 30 min run on the road easy to help rec from earlier session

Sun Am 1hr 30 min run easy on the grass

Pm 18.5 mile on racing bike around a hilly course which is just over 6 miles per lap

Happy with the week of  training , feeling better than last week also this week will be starting back at Circuits cant wait love the feeling of pain