Mon - am 30mins easy pm 36mins hill run + circuits

Tue - am 30mins easy pm 16x75sec off 30 sec (400m splits - 64,64,63,59,64,63,63,61,64,63,63,61,63,64,65,60) Every 4th one faster. Felt good and pleased with 1st 5k session of the year.

Wed - am Gym + 70mins steady pm Swimming

Thurs - am 35mins easy pm 40mins easy

Fri - pm 25mins easy

Sat - am 15mins shakeout pm Northern XC Champs 12km 26th See race report.

Sun - am 90mins easy

Frustrated that I eased up for that mud bath at the weekend and if I had of known how the race would of turned out I would of just trained through it.