Training

Mon Am 25 min easy running on the road ,felt ok bit tied but hopefully feel better Pm

Pm 1hr 5 min run on the road and grass steady pace at avg pace of 5:15, felt a lot better than am

Tuesday Pm Session warm up and down, then 12 min steady /3 min rec then 10 min bit quicker then 90 sec jog and then 5 min pretty much flat out session went  well tied did this session over the hills on the gravel so hard to work a little bit harder but  I think it worked out well.

Pm 30 min on the turbo trainer steady cadence

Wed Am easy 30 min run on the grass just ticking the legs over intill I run again later

Pm 1hr 5 min on the grass steady pace felt ok legs little bit tight but got massage tonight so should sort that out .

Thursday Pm session warm up and down,5x 2 laps which is just over 1km and rec in between was 90 sec each lap had to be picked up , went ok not one of my greatest ever session but got it done cant feel good all the time .

Pm core work and light weights 35 min

Friday Pm 1hr 10 min run on the grass at a steady pace,felt ok again just feeling little bit tied this week so just getting it done

Sat Am Session warm up and down then 5 min , 4 min ,3min ,2min ,1min 1 min in between and then go back up to 5 min ,haven’t  done this session for a while need to get quicker on the way down and then the opposite on the way up, went ok did this on the road legs feeling better then last 2 days .

Pm 30 min easy run

Sun Am 1hr 40 min run nice and easy to let the legs rec from the week gone by

Pm 30 min easy spin on the turbo

Not a bad week of training felt little bit tied ,but we all get tied some times but you need just to run through it, away for 10 days warm training so should get some energy back in my body.