We both had a hard week's training last week, we'll have at least one more before we start to taper down, we leave for San Francisco two weeks today!!
Here's a quick look at last week's training:
Monday:
Bike: 4 laps of Richmond Park, maintained steady/hard pace throughout, fastest lap 00:19:47,
ride time 01:44:12, 37 miles.
Tuesday:
Run: Along the Thames, 5 min w/up, 5 x 3 min efforts @75/80% effort with 3 min active recovery, 5 min cool down, run time 00:40:38
Bike: 2 laps of Richmond Park, easy/med effort, ride time 01:10:16, 18.5 miles.
Wednesday: (recovery day)
Swim: Hampton Pool - 30 mins easy swim inc. drills/technique.
Thursday:
Brick training session - 15 min warm up on turbo, 3 x 5 min turbo / 5 min run @ 80% effort, 15 min cool down, total time 01:08:00
Friday:
Run: Richmond Park/Hill - Roehampton Gate to top of Richmond Hill, 5 hill reps of stairs w/active recovery between each, easy run - hard on stairs, run time 00:59:00
Saturday:
Run: St Margarets to Richmond Park - lap of park, easy relaxed run, keeping form on hills, approx 20km, run time 01:39:21.
Sunday:
Bike: Surrey Hills ride, ,med effort ride, spinning legs out, high cadence, 55.1 miles, ascent 1000m, ride time, 03:50:18.
Thank you for all the sponsorship to date - it makes this training easier!
You can sponsor/donate online - all proceeds to Help for Heroes!
Josh & Ramsey
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