Week ending 16th February

A solid week. Tuesday - 6x3 mins, 5 mins warm up, 15k, 15.1k, 15.2k, 15.3k, 15.4k, 15.5k, 5 mins warm down. 5.75 miles. Friday - 30 mins cross training, with 2x3 mins at 16k, with chest, arms, core. 1.5 miles Saturday - 10k tempo at 13.3k in 45 mins, 6.25 miles. Felt it towards the end but was in the steady tempo range Sunday - 20 miles in 2.34' which is 7.43 minute miles. Steady first 14 miles with a hard 4 miles effort before an easier final 2 miles. 33.5 miles in total.