Training

Mon Am : 30 min easy run on the grass, at easy pace got that Monday morning feeling.

Pm : 1hr 10 min run on the road with Owain ,steady pace avg per pace was 5:35,felt ok still have head cold and sore throat.

Tues : Pm Session warm up and down/ Laps of park which is just over 1km per lap had to do 5 x 1 lap with 90 sec rec in between did with Owain  didn’t really feel great the whole session just couldn’t get going struggling is the word I would use ,again due to not feeling great and antibiotic’s kicking in, but the idea was to get each lap quicker which we did do.

Pm: Turbo trainer 45 min easy cadence

Wed  Am: 25 min easy  on the road ,felt ok legs bit tied and still feeling pants

Pm : 1hr 5 min run on the road and grass at a steady pace, felt a lot better on this run not coughing etc so happy to get a run in that felt kinder normal.

Thursday: Pm: Session warm up and down /5/4/3/2/1min all off 1min and then to finish off with 4x30,again felt better in this session felt like I had a bit more bounce back and legs not feeling so tied session done with Owain.

Pm:  Core work 45 min.

Friday: Pm 45 min run easy to loosen legs up for race on Saturday.

Sat : Pm  race county champs 13 k  finished 2^nd behind Matt Janes  total miles done today 17.

Pm 30 min easy run to loosen legs up .

Sun: Am 2hr run done on the road and hills with owain ,easy pace in till last 15 min  when we have to pick the pace up slightly ,enjoyed run this morning great day sunny weather, legs little bit sore  from race quads more than any thing .

Pm Spinning 30 min really easy to loosen the leg’s up  

Fairly good week of training still not feeling 100% getting better slowly nearly finished the antibiotics thank god as they seem to drain me and make training feel harder.