Run: 6h 17m (47.4 miles) | Cross Train: 3h 16m | Gym: 0h 00m
Another substantial week, with more than 47 running miles layered on top of cycling and swimming. The volume has been high, but there has also been plenty of quality inside it.
Thursday provided the main sustained running session. Friday then included the brick: 30 minutes on the indoor bike followed by a 4.6-mile run averaging under seven-minute-mile pace. Sunday added another strong eight-and-a-half-mile effort, with heart rate peaking at 180.
The easier running around those sessions has been genuinely easier. Monday’s six-and-a-half miles, for example, sat at an average heart rate of 128. That separation between easy and hard work has been useful with the overall workload climbing.
Add in the bike and pool work and this has been a busy endurance week, with the 70.3 preparation influencing the shape of the training.
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