| Day | Hours | Details | Actual |
| Monday | 0 | Day off - injury. | 0 |
| Tuesday | 0.5 | Ride to station from home | |
| 0.5 | Ride home from station | ||
| Wednesday | 1 | Lunchtime endurance run 5-8km | |
| Thursday | 0.5 | 1500m Swim, steady pace. | |
| Friday | 0.5 | Ride to station from home | |
| 0.5 | Ride home from station | ||
| Saturday | 0.5 | 1500m Swim. 400m warm up. 50m fast, 50m slow. Alternate. | |
| 1 | Core work. | ||
| Sunday | 1 | Run - fartlek training. | |
| 1 | Cycle trainer | ||
| TOTAL | 7 | 0 |
Saturdays swim will be speed training – 50m fast, 50m slow repeat for 200m then rest for 30 seconds and repeat. Ideally I will cover 1500m – but this is time based – so if I don’t complete that in 30 mins then that is fine and the distance should be noted.
Sunday fartlek training will be – 1km warm up followed by 30 sec sprint, 2 mins recovery, repeat 8 times, complete hour with a 5km run.
Hopefully my rather buggered knee will hold together for tomorrow – it’s quite bruised and stiff after the weekends fall in the car park! Had it elevated all day today so hoping that this combined with the magic of neurofen will get me back out there!
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