2025 - Phase 1 - Base Training

So 2024 is done and the reality is it was a complete and utter bust. I actually think my first and last races of the year were actually the worst 2 of the bunch but overall it's a bitter pill to swallow to realise that a DQ in Torun was my best performance - lol

The year basically went like this -

January - Started in a bad patch then slowly ground out some fitness.

February - Back to back races that were OK. Got pretty fit and worked hard.

March - hit form. Best races (indoor 1500m and Torun). Possibly best shape of vet career but injured straight after Torun (during?) and out for several weeks with knee issue. Closed out the 1500m in 65.

April - restarted, struggled and had an awful race at vets 3000m in Peterborough.

May - return to fitness. Best completed race of year at Watford 1500m in seasons best 4.22 closing out quick again (67). Tight achilles and risked it all in training and re-injured myself. Never fully recovered from this.

June & July - Injured

August - back on the grind. Sessions restarted and finally getting some fitness back.

September - a race block. About 90% fit, 3 solid races and thought things would be great again. 9.33, 4.28 and 16.37.

October & November - ill. Fairly good shape but couldn't get to a race feeling good. 10k & 5 miles races were solid training efforts but all good shape was in sessions. Couldn't shake illness.

December - started with a terrible race. 17.09 at masters 5k. Never got going. Achillies flair up and continued through to the new year and currently battling it.

The breakdown looks bad on paper but living it was an absolute nightmare. Every time I got into good shape my body and decision making let me down.

Ranking wise I was way, way down on 2024 in every distance.

400m - 88 (66)

800m - 75 (27)

1500m - 18 (12)

mile - 19 (9)

3000m - 30 (19)

400H - 17 (13)

5k - 110 (34)

Parkrun 911 (85)

Best age grading was 88.80 vs 90.82

So everything was down on the previous year, not a surprise considering the issues BUT the silver lining is that there were some really good points of fitness. 

Florida / New York

Celebrated my 50th on holiday. 3 weeks visiting Orlando and coming home via New York.

I'm currently still nursing the achillies but at least I can run easy without too much issue. Plan from here is to crack on with base work plus add strength work. No sessions until it's 100%. My main issue is that I have no confidence pushing off with my right leg.

With mileage comes conditioning and with strength comes possibility.

Last 2 weeks 48 and 42 miles so a good starting point in terms of base. 

Plan is to get to 60 and use that as a platform. I want to race when I'm ready not use them as build ups now.

January 6th - 12th

Monday

New year new me. 2 pints of water with breakfast. Full mobility. Gym early afternoon. Max set efforts are listed so I can keep track.

Calf raises (100kg x 10), chest press (50kg x 6), box step (11 blocks x 10), triceps (15kg x 10), Leg extensions (35kg x 10), Inclined dumbells (10kg x 10), Single leg press (30kg x 10)

Really, really weak but it's a start. Will probs loop around this as hits everything needed for now. Ideally target single leg press 80kg, leg extension 50kg, chest press 65kg by end of month. Lets get after it.

Ate well all day. Zero running. Target some decent miles this week to get back into the game.

Tuesday

am) 3 mile shakeout. Nice and easy

pm) 8 miles. Wore Garmin. Fucked it off at 5.5 miles. Achillies sore at about 4.5 until about 6 then felt marginally better. Not great but suppose I need to accept it'll get worse before it gets better. Not wearing Garmin is nailed on. Feel better without it. Will wear occasionally when I need an idea of heart rate / pace but right now it's unhelpful.

Disappointing run. Need to keep it up though even through the lows to come out the other side. Highlights need to focus on s&c right now. 

11 miles for the day [11]

Wednesday

Easy 5.6 miles over the trails (lake loop plus hill). Icy out but ankle was best yet. Very slight feeling but considerably better than it has been. Felt pretty good today, was cold out but was nice to get some fresh air in my lungs. So much better than yesterday.

Will roll and normatec this morning then gym later tonight.

[16.6] 

Gym - Repeated same session minus the inclined dumbells.

Increases - Calf raises (110kg x 10), Leg extensions (45kg x 10), Single leg press (40kg x 10). Used different machine for triceps and box step on wood box with 12kg kettle.

Good workout. Now I am not getting hit by DOMS I can crack on. Interesting to see growth on this. Heading in right direction. Will track these as if they were training paces.

Thursday

Up and atom. Deciding to do longer run of double first from now and see how that works. Out early so will be an 8 at lunch time.

Ran up the hill to Cambourne, looped around the top r.a.b and back. Nice and relaxed. One step back today, ankle slightly achy, def worse than yesterday but much better than Tuesday. Think the weights and especially calf raises hammer it. Things are going in the right direction. Feel stronger, less soreness and moving pretty well at times. Long way to go but happy getting the work in. Prob won't double tonight as pretty tired but running slightly longer tomorrow morning and need to get another gym in at some stage either tomorrow or Sat.

[24.6]

To come - 10 tomorrow with John. 6 & gym Sat and 12 Sunday. Should hit into the 50s at least.

Legs tired day after gym but at least not feeling DOMS. Have to think about weights as my interval work. Need to adapt quickly as soon I'll be doing both!

Friday

Out early with John. Cold and icy but really nice morning. Ran pretty easy. Right calf (definitely higher up and to the right side than achilles). 

9.5 miles (ish) at around 7.45/mm according to John's Strava! Should go over 50 from here for the week with 12 on Sunday and 6 tomorrow.

Felt good today, more ankle rehab required but really feel like I am getting to the bottom of it. Conditioning is starting to come on. Not really thinking about rest days, happy plodding daily pretty much. Focus on weights targets for now. Will be tough once I start to put my foot down a bit but hopefully the conditioning will get me through. 

[34.1]

Saturday

Wow, another cold one. -6 when I headed out. Picked up John and drove to Northstowe. Parkrun was cancelled but we jogged around the lakes. 7.6 miles @ 7.53/mm nice and easy. Cold and slippery at times but really enjoyed getting it done. Coffee and cake at 4.8 miles. Felt good today, no real issue on leg. Not 100% clearly but things still feel like they are heading in the right direction to resume something like proper training soon enough. No major panic just yet but would be nice to test it out at some stage. Feels good just plodding as there is very little stress on things.

[41.7]

Hit gym in the afternoon for 3rd session of the week. Single calf raises, single leg press (double for 10 x 45kg), chest press (6 x 55kg), box step, triceps, leg extension (singles for endurance 10kg), inclined dumbells, then 50 min walk whilst waiting for Sawyer to finish.

Sunday

Early long one with Jake before he started work. 12 in the bag, just inder 8s avge but 3/4 of the miles were well north of 8s in the ice on ropad bits. Trails were nice though and it was a beautiful morning.

Foot again not quite 100% but considerably better than it was at the start of the week.

[53.7]

53.7 miles running. All easy and relaxed 

3 gym sessions - right on the money at the minute. Have to keep both these numbers at least here for the rest of the month to stay in the game.

Mentally, feel recharged. No issues getting the time in. Little concerned that I am behind on sessions but can't help that right now. I don't want a repeat of last year.

Not a lot to say, up there with one of the most boring weeks of running ever but it is what it is!

Biggest week since mid July (70.4). No sessions since 3rd December

January 13 - 20th

Monday

Gym first thing. Standard set. 3 x 45kg on leg extension so that's going up. Nice workout, numbers slowly climbing.

Easy 4 mile run in the afternoon. Pretty much shakeout. Just feeling fine, nice and relaxed and starting to flow a little more. Legs are getting aclimatised to the miles now and still hopeful to get something in the books by the end of the week. Right now I am thinking 6 x 800m or possibly 5 x 1000m depending on road or track and most likely Saturday. Pace wise anything around 5.30/mm would be a bonus as from there I am not a million miles off a) volume and b) 5k pace.

[4]

Tuesday

Meet Bear for a breakfast run. Around 9 just looping around muddy trails. 9.20ish pace lol nice and relaxed. Will get out again later. Bottom of ankle was slightly sore waking up but eased up. Felt it on run but not hindering. Annoying as it's making me debate doing anything where I put my foot down. Wanted to try and do something on Thursday but may wait until Saturday. Will likely get out for another 4 later and leave myself only needing a short run tomorrow to give leg a chance. Aches mainly down to gym work not the miles. 

Got out for the extra 4 to make it 13 for the day.

[17]

Wednesday

Quick trip to Lower Mill to deep clean. Long old day but got an easy shakeout in. Moving well, felt ok but tired. 5 ish being very generous.

[22]

Thursday

Decided to get a session in. Plan was 6 x 800m expecting it to be either spectaclar fail or spectacular easy.

Hit the track and a mile warm up. Decided against Garmin as just want to get volume in but wore the Timex to keep an eye on times.

First one put on Metaspeeds. Through in 41, 83, 2.04, 2.45. Shoes felt pretty unforgiving and not much return. Binned thenm straight off. Pace was OK, pretty consistent but breathing faiurly heavy - not used to effort.

Second rep switched to Vaporfly 3 (very old pair). Felt instantly better. Through in 40, 82, 2.03, 2.44. Calf was tight ish. Pace felt more manageable. 

Called it a day and did usual 2 mile cool down.

Head really not in it, especially for a solo session. All over the place right now as unsure if I can run fast or not and had no idea if I would even make it round for a rep. Achillies little achy on warm up but calf was tight on session.

Felt very tired today and unmotivated. Def feels like I am at the lowest point of everything. It's all hard work but the body does seem to be coming out the other side. Need to add in strides now, I will do group session once a week and keep up gym and miles.

Pretty sure I won't be doing indoors, just doesn't seem like I'll be anywhere close to fitness by then which is a shame but if I get fit for Seville I will be a happy chappy.

From 2 x 800m at basically 10k effort it feels a long and lonely way back but I will keep grafting and hopefully it clicks on the way back.

Will double today otherwise week will be pitiful. Tap up John for 9 tomorrow then easy parkrun Sat and 12 around Wimpole Sunday will be mid 50s to 60 at a push.

Easy 4 miles lake loop to get the miles in. Nice and relaxed prob starting at 9s and down to 7.30s by the end. Slight ache but as expected. Need to up the heel lift for next run and see what happens. 8.5 for the day. Easy 9.5 breakfast run with John boy and gym tomorrow.

Really feels like I have bottomoed out but starting to find some fitness. I am tired (very) but can move ok. The ankle is still not right but has more of a calf feeling now so working that should make things work. Really feel like staying the course on the strength work and really pushing that is the long term answer. Run wise I think once it heats up a bit and I get consistent with sessions then it'll flow. Def feels like I am rebounding back up though and am just waiting for it to click.

[30.5]

Friday

Early start with John. Felt tired and sore but once I got out it flowed OK. Pretty relaxed. Probs avge around 7.50s but movcing pretty well and getting some distance in. 9.5 with a stop for coffee and cake.

Hit the gym in the afternoon. Short and sweet.

Leg extension single to 20kg. Finished 50kg for 10 (terrible form and on the rivet). Triceps pull down 15kg x 10 (3 sets). Hammys on the leg curl. Max was 10 @ 25kg single. 55kg for 10 doubled and again maxed out. Chest press 3 sets of 10 @ 50kg. Single leg press at 20 kg not pushing too hard. One set of 110kg calf raises.

Long way to go with targets for single leg press and chest press but hit leg extension already. Strength increasing slowly. Going to pay off.

Tight calf on right side when I got home. Releasing that will go a long way to clearing my issues now as I do think it's calf related as a pose to achillies now.

[40]

Saturday

Up to meet Dan and John at Bug Hunters. Easy mile warm up - ankle was bit sore and tight right calf.

Into PR and I totally expected 7s to be a struggle. Eased in first lap with Dan and then pushed on towards John in the last mile. Surprised to see was below 20 in 19.39. 6.20 per mile. Long, long way to go but on battered legs, wrapped up and not much sleep I will take that. 5k of tempo. Decent cool down and finished up with around 7.8 miles. Rest up now, long run tomorrow to get to 60 for the week.

Need to loose this tight calf and ankle issue asap. Plan for training is one session per week and one longer tempo to build that base and keep the mileage high. Once I start rolling I'll be fine. The plan right now is to fuck off indoor season and aim to be fit (ish) for Seville and fit (very) for Podium. Introduce strides, more tempo work and pace work down to 5k for a block and keep up strength work. If this pays off, once i have no niggles I'll go straight in to 3k / 1500 work but need to hold tight on anything that's going to make me go pop.

Just realised that I did the run today in Superblasts - obviously a non plated heavy super trainer so in Vapes - maybe worth 10 secs / mile? Maybe much better than expected, the pace didn't kill me today it was volume at effort (which even though low is much more than I have done). Better than expected is a good spot to be in lol

[47.8]

For next week - look at this session as an alternative to hard track sesh - https://www.strava.com/activities/10485484947/ - 2 x 5, 5 x 3, 5 x 60. I did this on holiday and struggled but a nice session to generate some volume and roll at threshold - 10k pace.

Sunday

Tired start, Jacob wanted to go shorter and quicker so I rolled out an easy 13 heading on the Friday loop on roads and into Cambourne and up around the lake and back. Was moving pretty well. Legs ache and tired from miles but all in pretty good.

Sore part under calf and along the shin bone and some aches around the joint which may be causing probs.

[60.8]

Decent level of miles - 60 - and probably where I will sit without pushing onwards from here. The plan is to increase intensity.

Leg is still not right and until that eases it's going to be sketchy.

2 x 800m and a tempo Parkrun were the workouts. 4 miles total (1 @ 5.30/mm and 3.1 @ 6.20/mm). 

2 strength sessions which were good an where this needs to be. Getting a plan from Andy should get me building the correct strength now.

The good news is that over the past 4 weeks I have built up the time on everything (miles and gym) so I am not building I am just trying to get quicker.

I'll go to the group session once a week for a while now and that'll help get volume of intensity up as long as nothing falls off.

I'd hope that doing Parkrun in Superblast means there is a fair bit of headway on pace there. Not planning on going straight to Alphafly just yet but Vapors on efforts is going to be likely for a while.

Plan is 2 more weeks staying here which gets me to start of February. Then I will cut back so I have a chance to race if it works out. If not another build week and then ease in to Seville.

Main thing is getting a grip on this ankle issue though as beating that will mean I am completely set to open up the taps and start batting V50 out of the park!

January 21 - 26th

Monday

Rest day. Legs feel ok enough, starting to take on conditioning. 60 is a good number.

Tuesday

Out for an easy. Andy recommended staying easy today as treatment would possibly annoy it. Felt OK - it was there constantly but not killing me. Moving better in stages. Hiked hips up (anterior posterior tilt?) towards end and felt better. Need to remind myself to try that. Helped on hills as was fatiguing last mile. Will double later to get miles on track and do rehab.

Hit an easy 4 later and ankle felt much better, very little issue. No rehab in the evening, 2 beers and a chill pill !

[13.5]

Wednesday

Out with Jake but he pulls up almost immediately with a sore foot. Soldier on and do 8 on the Cambourne RAB loop. Foot feels best yet, right calf actually had a small amount of pop for the first time in god knows how long. Actual positivity after this run and not a moment too soon. Watching results and strava and it seems like everyone is fucking flying atm - I need to pull my finger out.

Conditioning is really good, starting to roll with the miles and feel pretty fresh. Obviously not doing sessions helps but zero fear factor on knocking out 60 mile weeks from here.

Tomorrow will be interesting, just hoping that I can roll out the session without folding.

Gym later, rehab plus some basic strength work.

Hit gym, 8 exercises including the new stuff Andy set me. Feeling good old fashioned fatigue. Rest up now until tomorrow night session. Miles are bubbling along nicely, biggest block a long time and ankle is responding. Most positive I have been about running for a long time. At this rate who knows, sub 18 on the cards at Seville lol 

[21.5]

Thursday

Feel pretty good this morning. Up and nothing until tonight which is nice! Plan is to do a full long session tonight and see how it is. Obviously issue right now is just hoping a) I get through with no pain and b) mentally I get used to long sessions as it's been a while! Will get after it though.

Nice block has been carved out. I've done a decent amount of mileage and I've done a lot of gym in the past 6 weeks so feeling happy considering.

At the end of next week I will cut back in terms of mileage and then initiate harder long runs. I'll have a full week off the back of that to build and then a full taper week into Seville.

Coming off Seville I will relax back and then basically 2 weeks and then another full taper into Podium. 

This is the plan. 2 really good race opps and around 12 weeks building back with 10 of weeks absolutely nails.

From there I'll hopefully be almost back to full fitness but I should only be lacking speed which I am hoping the strength work will assist.

Hit track for session. Plan was 16 x 400m off 45 fopr 8 and then 60 for laat 5k then 3k. Good old session this one. Ran with Tom & Ian and plan was to just sit in. First rep was about 81 feeling OK, then basically sat in for a 79 and then led out for the last 6 all in 79 (with 1 x 78). Andy told me beforehand to stick to 12 but after 8 I was feeling calf tighten up so made the call to bank that without taking any chances. With warm up and cool down exactly 8 miles.

[29.5]

Friday

Up and calf tight as expected. Managed to ease it out enough to run and met John for the usual loop to the cafe for coffee and cake. Nice and relaxed and felt better than expected. Calf tender and still tight but massively improved.

Calf is just from pushing pace on track. Going from 7-8/mm to sub 5.20 pace is going to open things up. Good news is nothing to report at all on the achillies.

Will swerve gym today as Andy is planning a group session tomorrow afternoon at gym so that will be perfect. Spend today rolling out the legs and trying to release the calf. Need 7 tomorrow morning at Parkrun and then long run hits 60 for the week.

Really please thinking on last nights session. 8 x 400 off 45 in 79 feeling relaxed. Obviously not easy but was rolling well enough to consider that a 3k pace (9.52). I think realistically that should be a starting point for Seville in a month (16.30). That's pretty exciting to think I could go close to being where I need to be in a short period of time. 

Miles are paying off with conditioning, don't feel mega tired and slowly but surely eeking out some fitness.

[39]

Saturday

Early start for Parkrun. Few beers last night so a bit foggy. Got to start with Lola and a short warm up then into an easy pace from the gun. Started with Oli and cruised first mile before picking up Libby and then passing. Rolled along nicely up to tempo / threshold effort by the end and across the line in 19.24 (so about 19.20 watch time) which is 6.17/mm in Superblast and felt like HM pace today

Easy cool down with Kieron, George and the girls and back to grab Lola. Totally unsure on warm up and cool down distance so I'll card 7 for the day.

In the afternoon caught up with Andy, Danni & G for a strength session at the gym. Kettlebell swings (3x15) Squats (4 x 10 50kg) Landmines (4 x 10 32.5kg) Deadlifts (4 x 10 50kg) and Calf Step raises (4 x 20 40kg). really good and exactly what I need. Still need pogos, glute bridges and side planks tonight.

Solid days work there. Calf feeling better by the end of it all and that is the holly grail for me.

[46]

Sunday

Hit park and ride in St Ives for 3 miles and then met Dan for another 11.75 to make it 14.75 @ around 7.40/mm nice and easy. Cripling DOMS from gym yesterday but got it done and hopefully a full rest day will ease things off before next run. 

[60.75]

Another 60+ week in the bag with another session (8 x 400m) and a faster Parkrun tempo (19.24) plus 2 strength sessions.

Feeling like it's coming together. Fitness is rising and it's all feeling slightly easier. One more week of bigger miles and then I will cut back to strip out easy miles and get more session time in to aid reocvery.

Massively unlikely I will do any indoors but it's still on the table. Seville is the only thing I am looking at with any serious effort and hopefully get closer to last years seasons best which would be an amazing place to start.

The S&C work feels like it's really going to pay off. It's great to really know which exercises to hit and every ache and pain is slowly easing off.

Session went better than expected, obviously cut short as tight calf but 8 x 400m in 79 average and feeling like I was just rolling through is very nice.

Parkrun in Superblast at low 6s is feeling easy enough. Would be great to get to 6/mm at same effort over the next couple of weeks and then I'll really feel like I am moving.

Will try a tempo session on Tuesday (legs allowing) and I'll dust off the Garmin to check on HR to compare previous fitness.

January 27 - February 2nd

Monday

Rest

Tuesday

Light session day. Out tonight so plan is a threshold 5 miles on the old Cambourne route and see how the body is holding up. Dusted off the Garmin and HRM for this.

2 miles easy warm up at 7.50/mm in Superblasts. Changed into Vaporfly for threshold.

5 miles in 31.16 (6.15/mm) HR 158 bpm (max 165).

Couple of stops to bring HR down as it was drifting but totally expected at this stage. 

Annoyingly lapped manually after a mile so had 2 splits (0.99 and 3.99) and came up well long (about 19 secs) so more likely around 31 flat for 5 miles.

2 miles cool down in the Superblasts.#

Really, really pleased with this as I was rolling at 6.15-6.20 pace with no real issues. HR drift made it tougher at 162+ bpm but below 160 was relaxed. Conditioning is still loading. Main positive was that I had almost zero calf / achillies issue and actually felt some return from my right leg for first time in a long time.

Tired afterwards but to be expected as still have DOMS from gym work. Rest day yesterday helped but I am seeing not only light at the end of the tunnel but also feeling like real progress towards knocking at the door (16.59). 

[9]

Wednesday

Late one last night catching up with old work mates in London. Out late today (for me) for 9 very easy miles and actually felt pretty good. Legs pretty responsive and moving well. Not much in the way of calf or achillies issue so happy days.

Did some home gym work in the afternoon. Glute bridges, deadlifts, calf raises, dumbbell landmines. Tired afterwards, needed a nap!#

Nutrition better today. Sleep well tonight.

[18]

Thursday

Up and feel pretty tired this morning. Slept well but sore legs from DOMS so will need to do good amount of mobility this morning. Track tonight. Aim is to increase the volume from 2 miles last week so lots of headway.

Thinking on today about where I went wrong last year. I think apart from the obvious - I was always chasing fitness from injuries - I really lacked specific fitness, coming back and trying to instantly get fit from 800m to 5k was just too big an ask.

It's nice this time that I am more patient and have more time to let the fitness come to me. The reality of my season now is that in this current block I have 2 races where I need to go sub 17 at Seville and sub 16.30 at Podium which is incredibly achievable at the rate I am going. I def want a lot more than that on both races BUT I am not rushing. June / July / August is a LONG way away and that is when I want to be coming to the boil.

Hit track with J - very cold one. Session was the old classic 3k sharpener as the boys are at Armagh soon. 4 x 400, 2 x 800, 1 x 1600 all off lap jog at target 3k pace. For me I decided to aim at target 5k pace (80s).

J, Max, Andy and Matt are much sharper so Gabi and myself started together.

Session went 80, 79, 78,78, 2.34, 2.34, 5.35 off recoveries ranging from 2.10 to 2.57 (waited for Gabi on longer reps). 

Really pleased with that. Got all the work done PLUS the 800s were much quicker than expected. Dialled the mile back to threshold as my calf was tight. Considering I ran 2 x 800 at 2.45 a couple of weeks ago and 8 x 400 in 79s last week this is real progress.

Felt strong throughout and wasn't on my knees at the finish. Could def have put a little more in but at this stage I am not about that!

[26.53]

Friday

Very tired this morning. Legs ached but warmed up nicely. Headed out to Eddington with Mrs P who was walking the dog and did 5 very gentle miles shakeout. Will meet J later for another 6 to set up the weekend. Very much looking forward to a cutback week if I am honest! Legs improved through the run and calf was only very slightly tight. Very pleased with how this is going, I feel stronger daily and I'm so close to being on the dance floor.

Met J after work and we cracked out an easy 6 @ 8.40 pace.

[37.53]

Saturday

Legs in horrific state first thing so eased them off. Hit Parkrun for Lola's DOE and just rolled out with G for the first KM then dropped him so picked up to around threshold effort. Felt pretty relaxed and assumed was about 20 flat but ended up with 19.17 which was a pleasant surprise. Average 6.12/mm but most likely around 6 flat for the last 1.5 miles.

Easy cd with G and done. Just weights this afternoon and long run tomorrow and cut back week is on the cards. Legs in a shit state mainly from the glutes and low back I think.

Hard work for the week banked. 8 miles of threshold (5 & 3) and 3 miles of intervals is 11 miles of quality which is a big step up hence the fatigue.

Gym will be hard later but a necessary evil. Need to drink more today!

Hit gym with Andy & Dannie. Kettlebell swings, Deadlifts (to 70kg), Landmines, Squats (5 x 10 x 50kg), Split Squats, Calf Raises. Absolutely shattered now.

[44.64]

Sunday

Early start to run with J before he goes to work. Dan joined us. 12 with J on the same loop as last time then 1 more with Dan before he went ping then finished mine with extra 5k. 16 miles around 8s nice and easy with a few hills thrown in. 

Back absolutely shredded from weights but got it done. Absolutely battered now and cut back cannot come quick enough!

[60.64]

Its a wrap on the big base weeks now. 6 weeks averaging around 54 miles with the last 3 at 60+ is really good for me. Sessions have re-started and 2 solid weights sessions per week and everything has gone to plan.

This last week I have really started to feel the fatigue so perfect timing to cut back.

Fitness feels like it's growing constantly and I'm really pleased with where I have gotten to.

The plan now is a cutback week where I'll do sessions but minimal around it. Will likely be around 35-40 miles total and the aim is to really feel freshness come along and make the most of my fitness. That will be the end of this block.

Still need to keep 2 x weights sessions in (Weds and Sat) just to make sure I can stop DOMS creeping in so much.