Mon 23/1 - 14M double; 7M recovery run x2
Tue 24/1 - 14M double; 5M recov run & 9M incl 14x400m at 67-71s off 40s
Wed 25/1 - 20M crescendo long run last 5M ~5.45min/M
Thu 26/1 - 16M double; 5M & 9M recov runs & core strength ex
Fri 27/1 - 14M double; 8M & 6M recov runs
Sat 28/1 - 15M incl 15K x-country race (54.21)
Sun 29/1 - 25M crescendo run last 5M at 5.45min/M & core strength ex
TOTAL - 118M
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