Just a correction on yesterday's post - I've found out the Hell route was eleven miles not ten. Don't my hamstrings know it!
The schedule for this week is:
Monday - REST
Tuesday - 15mins ER, 20mins TR with 2min recovery repeated 3 times, 15mins ER
Wednesday - 40mins ER
Thursday - 15mins ER, 5mins fast with 2 min recovery repeated 6 times, 15mins ER
Friday - REST
Saturday - 16 miles - first 4 at Marathon Pace (MP), 8 slower 4 at MP
Sunday - 40mins ER
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