Another episode is here! This week we discuss some super fast times in Armagh and America, plus have a chat about World XC in Australia and what real XC looks like!

Shane is tapering off ahead of his 5k attempt on Battersea this Friday evening and enjoys a big fartlek session with his boys.

Josh is still smashing the miles at pace and this week he goes up to 24 miles at sub 6s.

While Aaron attempts something very stupid at the Stamford 30k and pays the price for it.

Enjoy 

IJP