Mmm my lap top died.......now trying to remmember the last weeks training!
Sunday 26th Bourton on the water 10k
Ouch entered this before Christmas and pre Christmas flu had intended to do lots of speed work and several events leading up to this. Anyhow we are where we are! So straight in with no speed work at all. Yes it hurt, but what doesn't kill you will get you fit right!

2 minutes outside pb
MondayPark and Run Commute 2 x 30 min run
2000m swim as
400 warm up
15 x 100 coming in on 1:30 to 1:35 ....really had to push hard for these / off 2 mins so lots of rest
100 cool down
TuesdayPark and Run commute 2 x 30 min run
45 min Turbo
Spinervals 2.0 "sweating buckets" .... err yes it's a very well named set!
WednesdayPark and run commute
1 x 20 min
1 x 45 min run with 5 x 1k
3000m swim as
2 x 1500m
1st 1500 continuous as 500 easy, 500 medium, 500 at oly pace
2nd 1500 medium pace
ThursdayPark and run comute - parked closer so 2 x 15 min
FridayPark and Run commute - again parked close due to below
2 x 15 min
Lunch time 10k Run time trial on the Worcester Pitchcroft 10k course
Horrid course 3 and a bit laps nothing but pain to think of.
3000m swim as
30 x 100m coming in on 1:40, 20 sec rest -
would be quite happy if I could hold this on the Ironman. ("ironman" with small i according to Chrissie Wellington new book - which is a very inspiring read btw and has given me lots of new ideas for my training)