I've joined the group - I'm new to Strava so you'll have to give me a grace period to learn how to use it!
Good fartlek session with the club last night and swim session this morning. Now on rest until the race on Sunday. Thanks for the advice animal - also thanks for the excel sheet. Looks like more mileage than I'm used to - will wait until I'm at the end of the book to make a decision.. must hurry up.
AlanB - I just read the core workout section, must make myself do those..
Shedboy has correctly interpreted my vague suggestion about run commuting, nice work That is what I meant, but probably only a one-way run, then public transport back (though nfs did mention living in the countryside so maybe not feasible - maybe cycle one way, run back, then vis versa the next day).
I'm also a strong supporter of double-ups to allow full days of rest. I try to always have two full days of rest per week, so am currently trying to fit in 7 or so sessions over 5 days.