Posted: 03/08/2014 at 09:56
JJ - plan for this week assuming you have no knee / other niggles. Sore nipples does NOT count .
Mon - rest or 45-60min cycle
Tues - 8k easy
Wed - rest or 45min cycle
Thu - 8 Tempo or hills
Fri - rest
Sat or Sun -14k LSR
Don't go fast on your easy sessions, save that for the tempo session
Your heart rate looked good on your last session.
Yes Sevenoaks 7 is 7 miles- it's all on grassy paths so good surface for me. I managed 8k this morning but a bit sore after so lots of stretching today.