The past week

Monday i did a 30min steady run on the treadmill before heading out on an hour ride, i rode pretty hard and got 32km in. Then i went to Kenwick and did the hardest core workout ever! followed by a 4.5km swim session, mainly f/c short distances.
Despite waking up on Tuesday really sore from the gym work, i did an hour run session at a moderate even pace, and other than my back/stomach pain my legs felt really good. In the afternoon we did another 4.5km swim session. The main set was a pyramid set which was cool becasue there is loads of variation.
Wednesday morning i did a 2hour bike session, and i did a hilly route becasue i felt like doing some work! I got home on 49.4km so i had to just ride down the road and back to make it 50! lol
Then i went to the gym and ran for 45mins on the treadmill, i set it at a 1% gradient and built up my speed every 5mins.
Thursday i decided to have a legs off day so i just went swimming in the afternoon. We did 4.7km, nothing hard just usual tech work and shorter distances.
Friday i had every intention of getting up at 5am for a 2hour swim session but it didn't happen! Felt pretty guilty about that for the rest of the day. I went out for 45min XC run before heading to the gym and doing some more core work and a 30min spin on the bike.
Saturday was my Brithday! 20 years old! my friends keep reminding me tha i am half way to 40 now, thanks! lol I met up with Jutta and we decided to do a 2.5km TT run, so after we warmed up for 3km we set off, i felt really smooth and despite headwind i ran 9:32 so i was pretty pleased. Then we did 5km cool down. I gad the rest of the day off celebrating my birthday and went out for a Turkish meal in the evening.
Sunday i had arranged to meet up with my new riding partner bob but he cancelled last minute so i did 2hours on my own. Got 50km in again, using my road to make it a nice round number again! crazy i know! In the afternoon we did a really hard swim session 5.7km with lots of max effort 100's and 200's. When i got out i felt like i had really worked hard, so it was great!