Training Weekending 9.08.09

Mon Am 30 mins easy run to loosen legs for Pm session

Pm session Warm-up  12x 2mins fast then 1min rec in-between 4x30 secs ,3o secs rec then warm down

Tues Pm steady run 1hr 12 mins over mixed terrain

 Spinning 45 mins

Wed am 30 mins easy

Pm Session tempo run 30 mins mixing pace up

Thurs Pm 1hr easy run

Fri Am 30 mins easy loosen legs up for race

Pm Race 5 mile 1st time 24 min 15 secs

1^st mile 4.36 2^nd 9.40 5k time 14 34, 4mile 19.28

Sat Am 1hr 10 min run over mixed terrain

Pm 30 mins easy road

Sun Am 1hr 45 mins easy over mixed terrain

Pm core work and light weight session

 Happy with the week running, race went well felt relaxed could have gone quicker on a flat course so take positives out of the race