7.10am ... stretching
8.25am ... just over 7 miles steady at my usual pace
11.45am ... strength work (legs)
12.55pm ... cycling
1.55pm ... strength work (upper body & core)
6.05pm ... stretching
6.35pm ... just over 10 miles incorporating 25 x 30s with 60s recovery. Excellent run this evening - the fast bursts were quite a bit quicker than last nights 3k race.
No training at all tomorrow. After seven days of hard training it's time for a well earned day's rest and recovery.
Tomorrow's post will be a summary of all that I've done over the past seven days.