Training

Mon Am 1hr 10 run on roads steady

Pm 30 mins easy

Tues Am 1hr 5min run steady on trails

Pm 2 hr cycle in mountains on race bike route of tour of Spain

Wed Am Session warm up 8min/ 6min/4min/2min 1 min rec then 6x 30 secs

Warm down

Pm 1hr cycle steady

Thurs Am 2 hr cycle in to mountains

Pm 1hr run easy

Friday 1hr run steady on trails

Pm cycle steady around town 1hr

Sat Am Session warm up 10 x Hills about 300 metres long then run over top for 50 metres warm down

Pm 45 mins easy run on road

Sun Am 1hr 30 min run on road and trails

Pm core work 30 min run easy

Good week of training away in Spain write more about it in my blog this week