Sunday 18th 3hr 45min Strength Ride as 3x{8mile over gear, 4mile hard, 4 mile easy} Straight into 15min hill reps 1hr recovery run
Monday 19th Gym (Strength) 6km swim
Tuesday 20th 4hrs 45min aerobic 75min x-country run
Wednesday 21st 5km swim 2hrs powercranks 90min very painful run and a 20min walk home...blown
Thursday 22nd Day Off
Friday 23rd Bike - Powercranks hill reps 4 x Widcombe, 1 x North Rd seated. In hindsight, this screwed my legs over for a long time though it wasn't that hard when I was doing it?! 3.5km swim 40min run, legs ruined
Totals Gym - 1 session, strength Swim - 14.5km over 3 sessions; 1 aerobic, 1 threshold, 1 speed Bike - 11.5hs over 4 sessions; 1 aerobic, 3 strength (over gearing, powercranks, powercranks on hills) Run - 4hrs 10mins over 4 sessions; 3 aerobic, 1 short hills strength
Summary - Fairly good. Annoyed I ran for so long on Weds and ended up blowing, a long way from home, should have seen it coming.
