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umop3pisdn
I've got very slow, which I don't like.
When I was a bit quicker I was doing something that looked roughly like this:
Monday - rest
Tuesday - 3 minute intervals
Wednesday - 2 hours Z2
Thursday - 2x20
Friday - 2 hours z2
Saturday - rest
Sunday - 4 hours z2
Does that look reasonable to go back to over winter to try to build a bit of fitness and pace for when the days get longer?