Today, and this week was a disaster, pretty much…1 run, just 1 run…….3 spins on the bike, but not enough…so, I’ll take it as a week of rest, a write off, life, maybe this week will better, better yet, this week will be better, maybe what last week was supposed to be………

So

MONDAY	RUN 10K longer, effortless	And maybe swim
TUESDAY	Run 5K tempo	Spin 1 hour
WEDNESDAY	Run 3K tempo	An easy day
THURSDAY	RUN HILLS!	Spin 1 hour, maybe swim
FRIDAY	Swim 1200 meters
SATURDAY	Run 5K steady	Maybe spin 1 hour
SUNDAY	Run 10K Longer, effortless
MONDAY	Swim 1300 meters	Maybe run

my key this week is to add lots of yoga, foam rolling and BOOKING A FLIGHT!