I am not even going to try and make up last week's disaster.
But I am going to try and get straight back into my targets rather than build back up. Gambling that I can swim Monday and then by Tuesday I will be clear enough of the bug and with less than a week off I will not have hurt the base I built up in the previous 15 uninterrupted months. Also I get a couple of days of Dexter and a midweek Flexi this week so a good chance to get out for a long run.
I am still going to keep the speed targets from last week.
Gym bike over 20 miles in under 1 hour.
Run one session either under 8 min / mile average for the session or under 6 mins for a hill rep. Although it may still be too dark for evening hill reps for another week or two yet.
Monday - Swim with TPT
Tuesday - Run reps
Stretching session
Wednesday - Long run with Dexter
Stretching session
Thursday - Gym bike (over 20 miles in under 1 hour).
Weights and core sessions
Friday - Rest Day
Saturday - Long run.
Sunday - Long ride
Target totals - Swim 1.4 miles. Bike 50.0 miles. Run 14.0 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
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