well it's sunday night and my bed is all most calling me for my weekend's training
sat morning was going to be a hard day !
8am set off on my long run 15mil this was going to be a slow run keeping to 9min 20 sec per mil
and was going to plan till i hit the canal the next thing i know my pace had gone to 8min 45 sec per mil
pulled it back to 9min 20 sec at 7 1/2 mil i turned back to head home things all going well no pain
from my knee all good
home time for a shower back out the door had a hr p t with my friend marcus
then back home shower time for a power nap
sunday
xc race today the last one set off slow on the 1st of 3 laps i was just going to jog
on lap 2 the red mist came down and off i went working hard up the hills this was fun on the last lap i can
see andy summerskill i think i can cach him by the line so i up the pace some more i was caching to so i up the pace some more i can see the line the sprint was on did i make no pipped on the line.
most of the team headed of to the pub for a mangers well it is one of you 5 a day
total miles for the wk 35 mils
keep on running
James
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