Goal: Amsterdam 10/19 (3:15)
Weekly: 55
YTD: 1501.75
Mon: Weights and core
Tues: 12 with 6 @ 7:10 (HM pace)
Weds: 5 @ 9:05 Recovery
Thurs: 12 @ 8:11
Fri: Weights and core
Sat: 6 with 5k easy AM with GF then 1.8 XC relay leg in 11:12
Sun: 20 @ 8:36
Decent week overall, leg feels better and got through everything without too much trouble. I had a stomach bug on Tuesday and Wednesday so Tuesday's run was interesting, nearly ended in disaster.
The relay on Saturday was good, perfect weather and I ran it 17 seconds faster than last year and managed to outkick someone from my club who's had the beating of me over the last 2 races of this sort of distance, so I was pleased with that. Sat about 5 yards behind him the full distance and then kicked with about 75m to go, had to properly sprint the full distance though as he went with me. Ended up 1 second ahead.