Easy leg spin, with a stop in Hillsborough park for some stretching. Very quiet out.
Running warm up/down 36:00  4.0 mi (9:00 / mi)
Warm up and warm down with a big Hallamshire group. Legs tired on the warm down.
Running43:36  8.0 mi (5:27 / mi)
Northern Cross Country champs - 56th. Frankly a bit disappointed and thought a top 35 position would be a good result. Standards were high but I was not running on top form. Don't think I pushed myself hard enough - although it is easy to say this after the race.
Solid results from the rest of the mens team who were eclipsed by the women and the juniors. Fantastic result from Lizzie - amazing.
Very steady run with Andy T. Ran up Rivelin to start with, then coppice track and work. Neither of us were feeling great and my legs were a long way from the springy feeling that I was hoping for having taken an easy week.
Track intervals: 8 x (800m, 100m recovery, 200m, 200m recovery). Ran them all with Andy C who was going well. Knocked the 800s out in 2:24 and the 200s in 34 or under). Felt comfortable(ish) but the aim was not to kill myself.
Running1:04:00  8.0 mi (8:00 / mi)
Easy run to track with Paul and then run home with "the boys".