Training

Mon Am 30 min easy on the road very easy pace legs feeling tied so just got it done

Pm 1hr 10 min on the road, steady pace felt a lot better than this morning pace per mile was 5:40

Tues Pm warm up and down, session was 2 miles 90secs rec then 1 mile 90 sec rec then 2 miles, first 2 miles had to be run at 5:30 pace then the mile had to be run at 5 min mile pace then 2 mile ran at 5:15 pace, session went well felt pretty good hit all the targets set good session all done on the road.

Pm Circuits 45 min

Wed Am 30 min run easy pace on the road just loosening the legs up for run later as felt bit heavy.

Pm 1hr 10 min done on the road pace was steady at 5:40 pace, feeling ok still legs feeling heavy but better than this morning .

Thurs Pm warm up and down /session was 4x 1 mile on the road each one had to get quicker with 90 sec in between each one as we get further into winter do more reps and the rec will come done ,average for miles was 4:30 .

Pm 45 min spinning

Friday Pm 1hr 10 min run steady pace

Sat Am warm up and down /session was laps of a parkland which is about 650 metres round had do 5laps/4/3/2/1/laps trying to pick each lap up rec in between was 90 sec

Pm 30 min easy run on the grass.

Sun Am .2 hr run on the grass on an undulating course at a fairly easy pace roughly 7 min mile pace felt good nice and strong even tho it was so cold with all the layers that I had on.

Pm 30 min on spinning bike to loosen the legs up.