Mon - am 35mins easy pm - 55mins Hill Run

Tue - am 30mins easy pm - Track Session - 15x2mins on track - aiming for 67/68 pace, just past 700m and did this on all of the efforts apart from 13 and 14, picked up slightly on the 15th to go past the 700m mark.  

Wed - am 90mins pm Swimming + core - double lecture this morning so couldn't make the gym. Annoying as the lecture was a waste of time anyway!  

Thurs - am - 9mins, 8mins, 7mins and 6mins at tempo pace in Arrowe Park on a loop consisting of tarmac, trail and grass.  Planned to do another 2x5mins at the end but I felt really bad in the session and Sophie had just come down with a cold the day before so I was worried I was too, so cut the session short.  5min miling felt like a real effort which is not the idea of tempo intervals. pm - 37mins easy around Sefton Park felt much better

Fri - pm 20mins very easy just to be safe

Sat - am 30mins easy with Coach Evans pm - Liverpool & District XC in Arrowe Park - report to follow 1st 30:40ish

Sun - am 2hours at Formby Beach and Pinewoods with McCole, Overall and a few of the Southport lads. Typical southerner Scott couldn't handle the tough sand dunes. Pussy. pm - Swimming - 200m free, 200m kick, 200m pull, 200m choice, 100m choice kick, 100m IM.  15x100m off 1:40 done this a few times now to see how we are progressing as the coach and assistants record all of our times and work out the avg, I can't remember my avg times from last time but last night was approx 1:16.  Told we could get out early if we could swim 1 length of the pool with a stroke count and time combined in under 30, Ann later admitted that she didn't think we would all be able to do it so was a bit gutted when we all did it and got to get out early! Think mine was 25.  Quite glad as had a hard week of training and racing.