Training

Mon Am: 30 min easy run on the grass @ easy pace avg per mile was 7:25, nice and relaxed

Pm: steady run over the hills mostly all done on the grass, pace was good avg about 5:30, felt good and strong and made easier with the nice weather.

Tues Pm: Session warm up and down,4x4,3,2,1 min 1^st set with 30 sec in-between and 90 sec in-between set then 45 sec between each rep and again 90 sec 3^rd set 1 min and to finsh off 6 x30 sec fairly hard pace, the idea of the session was to get quicker on each set which it did had Garmin on did session on the grass ,weather was a factor so hot but went well I think the hardest part was doing the 6 x 30 sec getting the legs moving quicker total session 13 miles .

Turbo trainer 30 min easy to loosen legs up .

Wed Am: Easy run on the road just too wake legs up from yesterday’s session total 30 min  

Pm: steady run on the road and grass run time 1hr 5 min avg pace was 5:30 , feeling little tied on this run probably  from session on Tuesday .

Thurs Pm: Steady run on the grass total run time 1hr 12min .

Friday Am: easy 30 min run on the road avg pace was 7 min mile pace, felt ok .

Pm : steady run on the road and grass total time 1hr 5 min pace was steady but felt harder than normal just feeling tied today so just got it done .

Sat Am: session warm up and down/ 4laps 2min rec/3laps 90 sec rec /2laps 1min rec/1lap session done on a undulating park loop which is 800 metres per lap, idea of session again was to get each lap quicker, went really well felt good bounce in the legs and felt strong and change of pace was good , but the weather made it tough sweating buckets during and after but session went really well.

Pm 30 min easy run on the grass.

Sunday Am: 2hr run over the hills at an easy pace just time on the feet, legs feeling ok after session yesterday ,a hot day again could get used to this running in shorts and vest.

Good weeks of training made better by the weather makes running even more of a pleasure only two sessions this week as calf’s were quite tight on Thursday due to the ground being so hard but apart from that a solid week.