Training Plan - Week 4

Have slotted a 'race' into the saturday but not planning to race it, just to jog round it, will quit a lap early if I get lapped by the leaders.

Monday  - Swim with TPT, ~1mile.

Tuesday - Run at Dyce, 3.1 mile loop (or treadmill if the pavements are still so icy).

Wednesday - Gym brick 45 min run, 45 min bike. (Should be somewhere around 5 miles and 13 miles).

Thursday - Swim 30mins steady, (with turns if the pool is quiet) and core.

Friday - Dexter day. Hill run somewhere 4-6 miles.

Saturday - North Cross Country League - Keith, 6-miles.

Sunday - Long ride if weather suits. Gym bike 20 miles if road ride is off.

Again no specific rest days in the plan, but any two of Tues, Thurs, Fri or Sat could be dropped if the weather gets in the way or if I feel through the week that I need a break. Dropping Wednesday is also an option but that turns Sunday into a 31 minimum.

Target totals - Swim ~1 mile. Bike >31 miles. Run >10 miles.