Blimey December already and we've only just started getting the cold weather. another solid weeks training completed although still no sign of a swim session.
Monday 28th November 1hr 40 mins out on the bike, a gentle ride out around Beccles, 29.5 miles at a nice easy pace, a couple of efforts but nothing serious.
Tuesday I went to the gym for a quick session, did a run increasing pace starting at 8.5 mph for 0.5 mile, up to 9 for the second 0.5 mile, 9.5 mph for a mile then 10 mph for 0.5 miles, 11 mph for 0.25 miles and 12 mph for the last 0.25 all felt quite comfortable will try and increase the speed earlier in future to run further faster.
Finished with a mile on the rowing machine to warm down.
Wednesday had to work late so rest day.
Thursday did a slightly shorter 20 mile bike ride then into a 7 mile X country run out on the river bank and Waveney way towards Somerleyton, headlights were a must but a good fun run, nice easy pace to try and minimise the risk of ankle injury. good fun running X country in the dark with a good crowd of mates.
Friday did an easy 4 mile run had stiff legs, only about 8.20 mpm pace.
Saturday only managed to find about 15 mins spare so did a quick spin on the turbo trainer.
Sunday went out for a bike ride, did 24.8 miles in 1hr 14 mins avg just under 20 mph, still had heavy legs.
I think I may need an easy week next week to let my legs recover, feeling a bit fatigued and no spring in my stride at the moment, have now done about 6 weeks reasonably solid training so a rest week may be beneficial, just need to learn how to go easy and not treat every session as a race against the clock.
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