Training

Mon Am 30 min run nice and easy on the grass, legs feeling ok

Pm 1hr 10 min run on the road and grass, steady pace felt ok avg pace per mile was 5:30

Tues Pm Session Fartlek on the road for 30 min in total whole run was 1hr 12 min ,felt good mixed up the session

Pm Circuits training 1 hr

Wed Am 35 min run on the grass nice and easy just to get the legs moving

Pm 1hr 5 min run on the grass and some on the road avg pace per mile was 5:30, feeling ok legs bit tied but got it done

Thursday Pm session Tempo run on the road and grass, tempo was 30 min long and the total run was 1hr 8 min, again felt ok just got it done nothing more to say really just done it

Pm Spinning 30 min easy on the turbo

Friday Pm 1hr 10 min run on the grass easy run today as feeling little bit tied so listened to my body and ran easy avg pace per mile was 6:00.

Sat Am Session warm up 3 miles then 2 x 2miles with 90 sec rec and then start second set and to finish off session 1 mile quick and then 3 mile warm down, good session really enjoyed this all done on the road, 1st set had to run 5:15 pace and then second set had to pick up too 5: min pace and the then the mile under 5 min mile pace had Garmin on and achieved all of the targets set so really pleased will use this more in the winter and will go up to 3x2 mile next time.

Pm 25 min easy run just to loosen the legs after session this morning and then stretch.

Sun Am 1hr 40 min run on the grass nice and easy time on feet job done,felt ok little tied from Sat session but ok

Sun Pm 30 min easy on the spinning bike just to get them moving

Good week of training all done by myself this week as Owain has been away, really pleased with Sat session felt strong and bouncy which haven’t felt for a little while.