Training

Mon Am: easy run on the grass at 7 min mile pace, legs felt relaxed just going through the motions

Pm,: steady run on the road and grass, tough loop very hilly felt good avg pace per mile 5:40

Tues: Pm/ Session warm up and down/15 x jog stride  in total distance for session 10k, felt good tried to run quick but stay relaxed at the same time .

Pm Circuits 45 min

Wed: Am : easy run same as Monday

Pm: steady run some on the road but mostly done on the grass, steady pace avg pace was 5:30,felt good and helped that the weather was hot and sunny

Thursday: Pm Session warm up and down/3laps 2min rec /2laps 90 sec rec / 1laps on a park loop that is just over 800 metres per lap, which is very undulating ,idea was to get each lap little bit quicker and try and pick up at different points on the lap, went really well felt strong and felt that I had a turn of pace .

Pm Core work and light weights

Friday: pm: easy run of 60 min on the grass just too loosen the legs up for the12 stage on Sat

Sat :pm warm up 15 min Race leg 5 time 26:18 10 quickest of the day/warm down 1hr

Pm Turbo trainer 30 min easy to loosen legs up from the race

Sunday: Am: 2hr run over the hills and some on the road, nice and relaxed run avg pace 7min mile pace got out early which was really cold so looked like I was back in winter again with my tights on and jacket ,but nice and sunny tho .

Good week of training done and the relays went well seem to be back in good shape and looking forward to some quick road races  to run some pbs