M: Rest day
T: 45 min swim
60 min spin with 15 min run each way to gym
W: 2h 08m run @ base endurance
T: 1h 20m gym session comprising warm up, then alternating reps of bike & treadmill @ tempo: 15m, 15m, 10m, 10m, 5m, 5m. Cool down & stretch.
35 min swim
F: 60 min run @ base endurance
S: Rest day
S: 100km Cyclo-sportive. Hilly. 1 puncture. 4.5 hrs ish.
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