LT: Week 15

M: Rest day
T: 15 mins run to spin
   60 min spin
   20 min run from spin
W: 95 min run @ base endurance
T: 80 min transition intervals in the gym: 10 min bike + 10 min treadmill x 3. Tempo/race pace
F: 56 min run @ base endurance. 6.6 miles.
S: 75 min run with 3 x 3km pieces @ half marathon pace with 3 min recovery jog inbetween. 14:07; 15:07; 15:00.
S: 3h 50m bike @ base endurance; London to Basingstoke. Lots of traffic lights. Approx 52 miles.
Total: 10h 31m