Sun
4 miles, 6:58 pace
7x50 hill (walk recovery)
Mon
3.5 mile tempo, 5:48 pace
Tue
5 miles, 7:05 pace
7x100 sprint (walk recovery)
Wed
12x400 averaged 68 but the first four were at 64
20x50 suicide sprints
Th
200, 400, 600 , 800, 600, 400, 200 (1 minute stand rest) untimed all 80% effort.
3 mile jog (7:32 pace)
Fri
Fell off my bike and strained my quad
Sat
Off
Mileage - 20.5
I would have reached 30 miles this week if I hadn't crashed my bike. Disappointed.