Boxing Day

9mins 10 '9mins 39pace
total 1hr 27mins

Saturday 25th December

2.66miles @ 11mins 05. Steep hills
29mins26secs

Friday 24th December

4.86miles @10.49pace
52mins 35secs. Hills and ice

Thursday 23rd December

6.39miles @ 9.43min pace
total 1hr,02secs

Tuesday 21st dec

Pace work
1.85miles@14mins - 7.37mins pacework
1.85miles@14mins14 - 7.41mins pacework
1.85miles@15mins24 - 8.19mins pacework

Monday 20th Dec

8miles @ 10mins 30secs
total: 1hr 24mins

19th december sunday

6.21miles pace: 8.56mins total 55mins26secs

Tuesday 25th May

3 sets of 12
Squats 30k
Lunges 7k on Bosu

Chest press to flye 12.5k
Pull on bench 12.5

Hamstring curls
Bosu double crunch 50
gradient crunch 50

Monday 24th May

IN jury took me out all last week. Finally back to it today but still back impingement.

20 kettbell swings
15 pull in Swiss Balls with push up

3 sets of squats 30k
single leg dips on bosu

Sumo squats with pull large kettlebell

3 sets of 15 hamstring curls swiss balls
50 sit ups legs raised
100s Pilates
100 leg tap to floor

Monday mix

30min barefoot run

Strength training
One circuit
3 sets of 15 lunges with 8k on Bosu
3 sets of 15 Swiss ball bike with push up
3 sets of full swings kettlebell

Second circuit
3 sets of single deadlift kettlebells largest weight
3 sets of 100 swiss ball sit ups 9k


Third circuit
3 sets of full deadlifts 30k
3 sets of 15 snatches either arm

Forth circuit
3 sets of 15 swiss ball hamstring curls
3 sets of 50 side crunches bosu legs up

Saturday strength training legs

15 deadlifts kinesis full plates
15 burpees with push up into squat jump
15 pull downs kinesis 5
20 swiss ball pull ins
three sets

3hrs beach volleyball
porridge
protein shake water soya milk
pear
Salad plate
coffee skimmed milk
seabass with quinoa tagine
buckwheat pancake with steamed ginger pear and raspberry no fat yoghurt