Training

Mon 1hr 10 min run steady run on the road at 5.30 pace

Pm Circuits 1hr

Tues Am easy 30 min run on the road at 6.30/7 pace

Pm Session 2 laps on grass each lap 600 metres then 15 secs rec then half lap really quick then jog across to start and go again 5x warm up and down

Wed 1hr 10 min run on the road steady pace

Pm Spinning 45 min session

Thurs Am 25 min easy pace on the grass 7 min pace

Pm Tempo run 25 min, 1hr and 10 min in total on the road

Fri Pm 30 min easy on the grass to lossen legs up for the southern x/c race on Sat

Pm Race Southern x/c champs 15 k warm up and warm down 30 min finished 4^th place total 15 miles

Sun 1hr 15 run very easy

Pm 30 spinning easy to loosen legs up

Good weeks of training only one session this week as had Southern x/c on sat 15 k at parliament hill so decided to come down a little as it is very demanding course finished fourth for about the 5 th time in 6 yrs gutted but should be 100 per cent for the National and Trails we some more quality session and miles