With no double training because of the icy weather I went to the club on the Monday night. Rob took the training session again because Sonja was still away. We did a warm up and a few games passing the ball over and under and twister. We did two sets of pyramid 1, 2, 3, 4, 3, 2, 1. We then did two sets of circuits I never struggled with any of the exercises and Rob put a new exercise in where we had to pull up with a rope this week. I went to the club on Wednesday where we did a warm up and then we did 2, 3, 4, 5, minutes with a 1 minutes rest and 2 minutes rest in between each sets. I did 6 half lengths on the first and last minute. I just paced myself by doing 6 lengths with each minute. Due to the footpaths and roads been icy around where I live and with two races in two weeks I didn’t want to injure myself so I never went out with David. I did manage a 2.4 mile run around Northallerton on Friday just around the town centre because the footpath weren’t icy. I went with Ken to the cross country where we sat and had a cup of tea before the race started. We then did a warm up and looked at the course and the very steep hill. The race then started, we did 1 medium lap and 2 long laps it was like going through a mud bath in parts, I had to walk up part of the steep hill apart from on the last lap were I slipped on the hill overall I did enjoy the cross country. I am not saying it was easy I did knock 8 minutes of my time from two years ago which I did it in 60.07 which takes my running to 8.1 miles and my walking to 20 miles again no biking due to the weather.
1st lap 18.41 – time - 18.41
2nd lap 21.14 – time - 39.55
3rd lap 20.52 – time – 60.47
week 11
Monday - Morning: 30 mins easy Evenings: Club
Tuseday - Rest or Cross Train – rest
Wednesday - Morning: 30 mins tempo run 10 easy, 10 tempo, 10 easy Evening : Club
Thursday - 4 mile steady – bad weather
Friday - Rest or 40 mins steady – 2.4 miles
Saturday - 8 miles steady - rest
Sunday - 4 mile steady - 5.7 miles cross country
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