17th-23rd

Saturday- Richmand- Peterson Gate- 5.3miles +/-

33.37min
felt in control - put speed on when people tried over taking me, also had a good sprint finish

Sunday- 53. 39min fartlek run

Fin 142.............Ave 147............Max 171

changed the pace as i felt and for as long as i felt, probably pushed it the hardest up the hills, wanted to get confident at running up hills without slowing down

Monday- had a cold and was very tired

Tuesday- was still tired but the cold had felt like it had gone, however heart rate was still very high

3x1000m
3.50.........4.20.........4.38 ............this was the rough times and heart rate
175...........175............175

wednesday- could still feel the cold, and did not feel like running

instead went for a 50min cycle ride..........Ave 138

Thursday ............1,2,3x3

...........30.......1.......1.30.....30.......1.......1.30....30.........1
..........166.....159.....150.....167....147.....152....175......163
..1.......2........3........1..........2........3........1........2........3
173.....177.....177.....173.....177.....177.....189.....180.....183

like this session, feels easy but the other two are still further ahead, dont know how hard they are working though, sort of use it as a chance to look confident at running....crusing pace