Swim 30mins + 45minute steady run

30min easy run + hour aqua jogging session.

2hour bike ride

40min easy run + 45minute aqua jog

30min swim

1hour 30minute easy run

1mile swim (42minutes)

Sessions

I tried that session that whiteman said in his interview off 1k/400m when I did the aqua session on tuesday. Pushed hard on the 3minute efforts but went as hard as I could for the minute with 45s easy jog and then 3minute easy jog (all in pool of course).

I Did a mile swim flat out which killed on Sunday in 42minutes with help from lee as I drafted behind her!

Long run was very easy and tired after as longest in a while. Foot not reacting bad to easy runs which is good, did the one steady run and was hanging to be honest. hope to do a little more next week and still see improvement in the foot.