LT: Week 11

M: Rest day
T: 40 min swim
   15 min run to spin
   60 min spin
   15 min run home
W: 1h 40min run @ base endurance
T: Day off (travel to Spain)
F: 90 min ride. Hilly
   80 min ride (as above). Hilly
   25 min run: 1 rep of 1.2km steep trail hill.
S: 60 min run: 3 reps of 1.2km steep trail hill.
   45 min spin session.
S: Day off (ill AGAIN)
Total: 8 hrs 50 mins