Spoke to "The Coach" this afternoon and now have my schedule for the next two weeks, which takes us through Christmas. There might be some flexing to the following, depending upon how I'm coping, but the aim is:
Week 11
Monday - 10 miles at 7:30-8mpm
Tuesday - 5x 1k reps with 2.5minutes rest aiming at 3:45 for each km, Plus 2-2.5hr ride
Wednesday - a swim and an 8-10mile run aiming at 7:15 - 7:20mpm pace
Thursday - 2 hour ride (rockerstate ride if MTB operable)
Friday - 10x 400m run efforts aiming at 85s with 90sr.
Week 12
Monday - rest
Tuesday - 5x 1k reps with 2.5minutes rest aiming at 3:45 for each km, Plus 2-2.5hr ride
Wednesday - a swim and an 8-10mile run aiming at 7:15 - 7:20mpm pace
Christmas Eve - rest
Christmas Day - to be reviewed but 10x 400m targeting 85s on 90s rest or a bike session
Boxing Day - Groggy Doggy cross country run
Sunday - 2-3hrs harder than normal, working hard on all the hills.
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