WEEK 3 - NEW PROGRAM NEW GOALS

Week 3 is the start of a new program with a huge focus of making me run and cycle fast...simple really. Sort out mile splints, repeat and make them consistently fast. How can you expect to run and target time if u have never ran the speed you want to in training. Train to run and cycle faster repetitively and you will go fast! 

Monday

Am - 70mile group ride, hilly and and challenging route. 

Pm - run 10miles tempo. 

Tueaday 

Am - 7mile easy run - TRX 30mins

Pm - 30mile easy bike

Wednesday 

Am - swim 3k easy

Pm - Castle Combe Duathlon 2-10-2

Thursday 

Am - 60mile bike - 20miles changing pace

Pm - 8mile run (worc AC) changing paces. 

Friday (rest day)

Am - 2k swim

Pm - rest 

Sat - 

Am - 2mx3 max effort - 15 tt bike - 1m easy run off 

Pm - rest 

Sunday - 100m tt day!

Drive to Monmouth - didnt do it, due to impossible conditions, I'm sure you all had similar days! 

Am - 3k easy swim 

Pm - 7mile easy run 

Not quite the end of the week as I had planned, it was meant to end in a huge time trail and a crack at my local clubs team record! But hay ho that's the way things go sometimes! 

Still a hugely successful training week, and very happy with how the new program has turned out and made me focus on things! 

Total:

Run - 37miles

Bike - 180miles

Swim - 5k