Wirral Bikeathon with my son Dylan 11 yrs old with his team ! Sports friends. 

I do believe it was supposed to be 28 miles my watch said 31 miles ha ha 31 miles.... I am putting in 10 easy miles for this.

Although it did actually ease my acheing muscles.... but the hills did make my Quads a little sore this morning :)  good hill work for the swiss marathon though!

Dylan did great didnt winge once really enjoyed it and even moaned his dad was cycling to slow. I must admit Paul is used to reasonably flat cycling at my running pace so it was kinda harder than he thought it would be.

Well done to everyone that did the full 31 miles impressive and the best part was every 7 miles we got a toilet/drink/biscuit/ and stamp station stamp was to prove you went around the full course!

I loved the biscuits and fuelled up with those allot ha ha ha Kept sending Dylan back for more...

They also had free bike repairs at the stations... why dont they do that in Marathons free feet massage or repair or trainer/ or in Chris M's case Plastic clog repair LOL  

Session day my legs felt good even after the weekends hard long bike ride and long run !

10 mins xtrainer level 6  stretch 

1 mile warm up 13kmh = 1% gradient  7.20min pace

4 x 1 mile now what I did was due to the treadmill only goes to 16kmh I ramped the pace up to 16kmh then started the mile I took exactly 0.3km each time to get to the pace so I had to add that on to the 1.6km for the mile so really I was doing 1.9 km each rep but Im counting it as a mile.

3.30 mins recovery between each   could have done 3 mins for my cardio but my legs needed that extra 30 secs to be on the safe side :)

1.   5.56mins

2.   5.56mins

3.   5.56mins

4.   5.52mins well I ran the full mile at 1.5% gradient so I actually did more of an effort for longer as its at this pace but still actually took 5.56mins lol

The gym was pretty empty... this pace felt comfortably hard not too hard, but I did feel my calf tightening during each mile rep..... stretched off during the recovery jog....

I did sing a few lines every now and again at this pace so I was slightly impressed with myself he he chuckling.... I even had a small grin on the last one I think I could have done 1 more but it would have been too risky with my calf so I really enjoyed the last one it was hard but not really hard.

1 mile warm down at 8 min pace

stretch

15 mins xtrainer level 7 and 8 I pushed it on the xtrainer and the puke raised its head but did not have a show today.... good session Im glad for that ha ha

Core work with swiss ball

press ups 20,20,20,20,23  I struggled today on these but I have just done mile reps so this must be why of course lol

Xtrainer warm up.....15 mins level 5

I wanted to run some sand dunes today do a bit of mileage run easy...so I ran without my watch. I knew I left at 2pm... and returned at 3.25.. this inc a toilet stop and twice I stopped to stretch to make sure my calves were okay which they were till I hit the road for the last half mile urghhhh the calf tightened up didnt go so not injured just a bit sore.

It was a hot day and I really enjoyed the sun and running easy it was a real nice get out and enjoy yourself run no pressure.....running up hills I love but running down even more so Its like your flying I just let myself go its great fun and like being a big kid ha ha!

I caused an accident too omg...some person pulled up along side me on the last half mile and wound down the window and was saying summit but I couldnt hear my music was loud... so I turned it down and said "Ya what" and bang he drove into a car infront of him omg I burst out laughing I had to carry on running it was only a bump at 5mph so I dont think much damage would have happened but it did make me chuckle LOL!

xtrainer equivelent mile reps 6 min inervals on high hard level 9.

did 4 x 6 mins with 2 mins recovery

then 10 mins warm up warm down.

My foot is sore  !

core work press ups

20 20..