Mon - 7.50am - 35.53mins, 5miles. 7.10pace. Felt a bit achy, especially right hip.

4.40pm - 1.5miles jogging with kids for their session.

7pm - 25mins gym work and 4miles in 24.15mins on treadmill. Slightly sore right shin.

Tue - 2.30pm - 5miles, 37mins. Run to Tesco's to get juice and butter, then ran back.

7pm - 1.25miles warm up, 2x20mins hilly tempo run (7.27miles) with 5mins rec in between. 1.71miles warm down. Felt better on 2nd set but very tough session and felt knackered throughout.

Mon - 4.40pm - 1mile with kids as warm up for their session.
- 7pm - 45mins gym work and 3miles on treadmill (18.20mins).

Tue - 2.30pm - 1mile warm up, 1.5miles fast, 3miles warm down (35mins). Glutes and hammys really tired and heavy from last night. Did some extra stretching.

7pm - 8mile fartlek, 3 lamposts fast, 1mile slow. 2nd 6km lap got lost, ended up doing 30mins approx extra, plus w/up = 13miles. Very, very wet and cold!

Monday: (am) 60 minutes swimming (pm) 60 minutes run with Fliss, Davy, Proc & Andy.

Tuesday: (pm) 20 WU. 12*300m w/100m jog(40s). 15 WD. Was getting 58/59's - did session on my own again with Alex timing, weather was terrible and the rest was hard but as DUAXC's toughest member it wasn't really a problem LOL!

Wednesday: (pm) 70 minutes run - bit too long considering I had a race at the weekend but it wasn't fast so hopefully it didn't have a negative effect.

Monday:

63 min + hill strides, with Becky, Fliss, Proc and Andy, legs felt amazing, just not tired at all.

Circuits/core

Tuesday:

AM – 60 min steady along the river round Upper Shincliffe and back. Was running pretty quick, though felt half asleep for a spell in the middle of the run but otherwise pretty good.

PM – 37 min, started to get pain in left calf (soleus) running back.

Wednesday:

Monday: Rest

Tuesday: 37 min easy. Timed Becky and Proc’s sessions, found it pretty fun, was good to see them running well.

Wednesday: Rest

Thursday: 38 min easy – legs felt amazing! Best they have done in weeks.

Friday: Rest

Saturday: 35 min easy

Sunday: 65 min easy – Bear Park with Andy, Tom B, Coff on the bike and Becky for the last bit.

Weeks Mileage ~ 24