4easy + 4easy

6easy + 9 interval - 16x400m, 1min recovery. 65/66 seconds.

9steady - 5.40-45 per mile

5easy + 6 interval - 5x2mins (grass), 1min recovery jog.

Rest

4easy + 10 tempo - 9k xcountry race

18easy/steady

Comments

At time of writing this I havnt done Saturday race or Sunday long run so I don't know how they went but Tuesday went well, wasn't sure if I would last at the pace set out at but was pretty comfortable in the end. We did run a few 64's in there as well and with four of us rotating it made it a bit easier. Wednesday afternoon the 9 mile steady was a bit heavy but could be a bit left in the legs from the night before, Thursday was a controlled effort on the grass on a 'technical' course at Kenfig nature reserve and went really fast! Wanted to do a bit faster and bit more but held it back as was told!