5steady + 7steady

5easy + 9interval - 4x1k @ 2.52...5min jog...12x300 hills @ 57secs.

14steady

4easy + 7steady - 4miles steady...8x150m jog back recovery.

8 easy

5steady + 5steady

13 (10k XC race) - 3rd place in about 32minutes.

Comments

Good week, again just doing most runs quick with morning steadys of 6min mile and night steady in 5.45. best run of week was 14mile on wednesday and felt great, ran to the foot of mountain and the 6mile loop to the top and back and cruised all the way home in 5.40's. race was good fun and first of many this winter.