back into training.

On Boxing day i had a 4mile XC race, i decided to go early and do 3 laps (1mile each) as a long warm up. The course was really tough; it had lots of hills so i actually did work off the Christmas food! Afterwards i did another lap and a cool down, but the next day i felt really sore! so i decided to have a legs off day. Our first swim session for a few weeks was hard, it was a 2hour session and the main set was; 15x100m f/c off 1:30 followed by 10x200m off 3mins. I pushed myself on the 200's and was coming in on 2:25 every time, which isn’t bad considering i haven’t been in the pool for a while.
Thursday i did a 90min ride, with some hill repeats thrown in. The legs still giving me grief from the XC run. Then we had another 2 hour swim session, we did 5.5km, nothing interesting mostly f/c and a similar set to the night before.
Friday i met up with Bob for a ride, i had no idea how long or hard it was going to be i just followed him, apart from every time it was headwind and he made me go on the front!
We rode for 3 hours altogether but with a 20min cafe stop in he middle so we could refuel.
Later that afternoon i did a 3.5km roll through swim session, lots of varied stroke and technique work, i treated it as a recovery session. Then i went straight into the gym and ran on the treadmill for 40mins working on high cadence.
Woke up today and felt really tired but i had arranged to meet Jutta for a run, so we ran for 90mins at a comfortable pace, any other day it would have been to easy but today it was bordering on comfort/pain. Now i plan to recover for the rest of the day.