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@NotThamesWater
Lose the commute. It's wasted miles, unless it's just pootling. Any faster, and you're digging into your ability to train effectively.
Running = speed (tue), tempo (thu) & long steady (sat).
Cycling = turbo (wed), regents (fri am) & long steady (sun)
Rest day is Monday.
Welcome to slevless (tue am swim, thu am swim, sun eve squad)
Closer to the time, do a load of running off the bike after the tempo sessions.