Transcribing this all from his strava.
Race Week:
1/10 am: 15 km @ 4:00/km
pm: 8 km @ 4:40/km
2/10 am: 14 km @ 4:10/km
pm: 7 km @ 4:10/km
3/10 am: w/u + 2.8k tempo@3:03/km + 4 x 1 k, 1 min rec in 2:55, 2:53, 2:49, 2:55 + c/d. Total 17 km
pm: 7 km @ 4:10/km
4/10 am: 12 km @ 4:10/km
pm: 7 km @ 4:10/km
5/10 am: w/u + 4k tempo@ 3:08/km + c/d. Total 15 km
6/10 am: 8 km @ 4:35/km
7/10 am: 3.5 km w/u, half in 61:01, 3 km c/d. Total 28 km
Weekly total: 138 km
One Week out:
24/9 am: 14.5 km @ 4:20/km
pm: 8.5 km @ 4:10/km
25/9 am: w/u + 8 x k in 3 min + c/d. Total 18 km
26/9 am: 21 km @ 4:15/km
27/9 am: w/u + 9 km @ 3:08/km + c/d. Total 19 km
28/9 am: 14 km @4:15/km
29/9 am: 15 km @4:00/km
pm: 7 km @4:15/km + flight to Cardiff
30/9 am: 10 km@4:08/km
Weekly Total: 130 km
2 Weeks out:
17/9 am: 14 km @4:15/km
pm: 9.5 km @4:15/km
18/9 am: w/u + 3 x 2k (6:00), 2 x k (2:55), 2 x 500 (1:22) + c/d . Total 17 km
19/9 am: 21 km @4:15/km
20/9 am: w/u + 9.5 km tempo @3:05/km + c/d. Total 19 km
21/9 am: 14 km @4:20/km
22/9 am: 17 km @4:00/km
pm: 7.5 km @4:00/km
23/9 am: 26 km @4:40/km
Weekly Total: 145 km