Run: 3h 21m (22.9 miles) | Cross Train: 1h 31m | Gym: 0h 00m
Running has returned this week, but at a fairly modest level: just under 23 miles, with four pool sessions adding another hour and a half of aerobic work.
The runs have gradually sharpened as the week has gone on. Monday and Tuesday were gentle, Thursday a little quicker, and Friday’s seven miles were controlled at just over eight-minute-mile pace with an average heart rate of 138.
There has been no attempt to make up for last week’s lack of running. Swimming has carried some of the aerobic work while the running volume has come back steadily.
After the 70.3 and a quiet recovery week, this was a deliberate measured return to normal training.
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