Weekly summary - 11 weeks to go

This week taught me that I can do a Friday long run and race well on the Sunday. I'm not sure I'll make a habit of this, but I have it as an option. Hopefully I'll recover well from the XC and continue with some good training next week. A by-product of the increased mileage is that I do seem to recover better from the racing. Today my legs feel good and I'll probably go for a recovery run tonight.

Monday	Rest
Tuesday	10 miles	Tempo run - middle 5 at 7:30-7:50 145-147bpm 84%MHRish
Wednesday	14 miles	slow run 9:25/mile 114bpm 66%MHR
Thursday	5.0 miles	Easy recovery	Jogged the club session round the park
Friday	20 miles	Slow run 9:27/mile 119bpm 69%MHR	Cold, snow, bit of a struggle
Saturday	Rest
Sunday	8 miles	Manor farm cross country plus warm up/down
Total	57 miles