Training

Mon Am 25 min easy run same as always nice and relaxed just to get the week going

Pm 1hr 8 min run on the road and grass at steady pace avg per mile was 5:30, felt tired from the word go and never got into it glad when I had finished.

Tues Pm Session warm up and down: 4xlaps of just over 1.2 km on grass which is undulating with 2 min in between, all had to be run hard and also get quicker which me and Owain did, pleased with session went really well feeling strong and happy that I have some speed in my legs conditions were very tough as it was hot and humid.

Pm Bike 10 miles on the racing bike in the roads steady pace

Wed Am 25 min easy run legs feeling ok after last night session

Pm 1hr 5 min run on the grass at steady pace avg per mile was 5:30 legs little tired but just got on with it job done

Thursday Pm Session warm up and down: 8x 2mins with 1 min in between each. Did the session over the hills to make little bit more challenging which it certainly did felt pretty strong and good change of pace so pretty happy with the session.

Pm Bike 10 miles on the road bike.

Friday Pm 1hr 10 min run on the road and grass steady pace at avg 5:30 pace, legs felt the worst they have for a long time really nothing in them at all was just hanging on to I got home (one to forget).

Sat Am Session warm up and down :12 min steady pace wearing heart rate monitor had to keep heart rate  at 165 bpm which worked my mile splits were 5:15 , then had to wait in till my heart rate come down to 120bpm which took 2 mins while still jogging  and 6 min hard mile split was 4:30 and heart rate got up to 185 bpm. Good session enjoyed using the heart monitor something different to think about while training could have gone quicker on the 6 mins but wanted to run quick but controlled which I think I managed to do.

Pm 30 min easy run to loosen legs after session .

Sun Am 1hr 40 min run on the grass and road easy pace avg 6:45 per mile nice and relaxed, nice to let my legs just run easy and recover from this week sessions

Pm Bike 12 mile on the racing bike at a steady cadence

Good week of training legs felt quite tired at some points during the week but managed to get through it and still have some very good plus points of the week just done, hopefully legs will feel my refreshed this week coming.