Training

Mon Am 1hr 10 min steady run at 5:30 pace over the hills felt good legs feeling fresh

Mon Pm 30 min spinning

Tues Am 1hr 10 min run on the road /grass felt a bit tied but legs got better as the run went on

Pm Spinning 30 min

Wed Am 45 min run at easy pace 6;45 pace on the road

Wed Pm Session warm up /down  20 min heart rate at 155 bpm  then 5min jog and then 10 min at 185 bpm then 4x 30 sec stride out session went well felt strong during the whole session

Thurs Am 1hr 10 min run steady pace at 5:30 pace on the road and grass

Pm Spinning 30 min

Fri Am 1hr 10 min run steady run on the grass felt tied today run got worse as the run went on

45 min circuit training  

Sat Am Session warm up /down session 8x laps on a multi terrain parkland of just over 800 m long with 90 sec rec in between ,went really well good session felt strong but relaxed

Pm 30 min easy run to loosen legs up after the session this morning

Sun Am 1hr 40 min run at easy pace between 6:30/45 pace on the road and grass

Sun Pm 30 min spinning easy

Good week of training only two sessions this due to Nicola being in hospital after giving birth last week and having a few problems which are ok now so spent a lot of time up the hospital so hard to work around that but sessions I did went well.