yow - the last three days have been killer but i feel great!
Tues - weights, 7 mile run with 5 x 1000 hard efforts, 17 mile bike
Weds - 27 mile bike with 2 5.6 mile hill TT, 9 mile run with 10 x 800
Thurs - 5 mile run with 3 mile tempo, bike 18 miles with first 10 hard
3 days = 21 miles running with speed work every day, 62 miles bike with speed on 2 days
This has all been around work so it has been tough be will a huge benefit in 4 weeks in Richmond - no wonder I have been needing some caffeine to get through the day
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