Week 21: 18 – 24 May

Run: 2h 47m (19.9 miles) | Cross-train: 1h 58m | Gym: 0h 32m

A much lighter running week after last week’s volume, with two runs alongside a couple of swims, an hour on the indoor bike and some mobility work.

Tuesday’s run was steady, and the bike, pool and mobility sessions have kept the aerobic work going without adding another big block of running.

Thursday’s 10-mile run was the main effort. Average heart rate was 154, but with a max reaching 184, making it a genuinely demanding session rather than an easy mileage day.

So although the mileage has dropped sharply, this week still contained one hard running session and nearly two hours of cross-training.