Sun- 1 mile jog and 1 hour bike following long Sat run
Mon- 2 x 3 mile tempo runs with 5 minutes recovery (actually 2.9 miles- both under 18) felt very strong 3 mile warm-up so 9 miles total
Tues- 19 mile run in 2 hr 39
Wed- 17 mile bike
Thurs- 1 mile jog, then 6 miles
Fri- 3 mile jog, then 6 x 800 in 2:54, 60 sec rest. Total = 6 miles
Sat- 1 mile jog, then 14 miles in 1 hr 52.
Total miles - 55 running and 30 biking
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