We just finished a very tough week and you got through it mostly unscathed. Our next race is Friday so we will only have 1 hard workout this week.

This week
Monday – longer group run
Tuesday – Track workout
Wednesday – recovery run
Thursday – pre-race with fast strides
Friday – Rose City – We race int he silver races
Saturday – Rest day
Sunday – Long run – 70 to 90 mins (this is on your own or with team mates)

Cheers

Ian