40mins easy run + aqua jog 40mins

aqua jog 45mins + Bike hour

hour easy run

40min easy run + 45min aqua jog

30min easy run

Bike hour + Aqua jog 45mins

1hour 30min easy run + aqua jog 30mins

Sessions

Tuesday - Bike, tried to do a fartlek type session while keeping overall tempo high. Did an undulating route and hammered the hills, ranged from short minute hills to 5minute hills. Legs were swimming in latic by the end!

Thursday - Aqua jog, did 12x1minute fast trying to replicate 400m reps with just 45second recovery.

Saturday - Bike hour and just flat out went as fast as I could after 10minutes easy. A big hill which is 2-3miles long but love doing it. Over the top got into levi liephiemer mode as I tucker the arms in with my elbows touching while hands placed bit dangerously in the middle of the tops and then just pump the legs till they fell off!

Sunday run - Glad to get that up a bit longer without problems, of course legs little tired as havnt been that far for a while but better than I expected. just went easy to get time on my feet but hopefully by end of march that will back to 2hours to then get pace up when foot is fully recovered.