Monday 8th, Back in the garage on the Turbo, easy resistance but maintaining a high cadence of around 90-95 rpm, did a total of 58 mins.
Tuesday 9th, run round the block, trying to up my running pace, did a total of 3 miles, getting progressively quicker, mile 1- 6.33 mins/mile, mile 2- 6.26, mile 3- 6.14, total time was 18.38. a good base to work from.
Wednesday, swim session, 400m warm up, 2x 500m 30 sec RI, 3x 200m 30 sec rest interval, drills and warm down. a total of 2200m
Thursday 11th started with a 15.9 mile bike ride on the MTB nice and easy 52 mins, then 2 bridges 6 mile run, avg pace 7.29/m total time 44.59 nice and steady felt easy, then the killer circuits for an hour, finished off with 1/2 hour of basketball. all in all a good endurance session.
Friday, rest day,
Saturday morning, a nice easy 3 mile x country run to loosen all my stiff and aching muscles,
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