Brick

Turbo
15 min warm up
Set 12 x 30 sec on 2min @ 105-115 rpm - aim is leg speed not heart rate
10 min warm down

Run
8km aerobic off bike
With some drill

Interesting session - really important to do this to lift your cadence (neuromuscular adaptation) I can get a bit stale with my rpm slowly going downhill over the weeks if I don't. Also useful to see how the bike position feels dropped the saddle 1-2mm and felt a whole world of improvement that I couldn't perceive normally.

There was a swim planned for today but dropped it as the key sessions this week are;
140km cycle 10km run
2 hour run
70km cycle 8km run
It's important I go into these not too tired and recover well.

Listened to marathon talk podcast today - A UK bloke called Alex Flynn is running from London to Rome on trails - 1800km in 30days! - he also has Parkinson's - unbelievable!