Transition phase

Everyone needs a break after a big event, so I've had (am having) mine now. Active recovery they call it in the books. Beer, food and rest and some much less intensive training.
After less than a week I started my low key aerobic traing. Rebuilding my endurance base. In three days I did 19 miles, Friday hills, Saturday Squab wood (8), Sunday 7 miles to Braishfield and back across country.. Very hard work for me since I'd been doing very intensive sprint work for so long. My legs were in a real state.

The next week I cycled to work Monday and Tuesday and did a speed endurance session at Mountbatten on tuesday evening (15x100m) 15 second recovery, each run in about 18 secs.
Wednesday I did Ray's circuit for the first time (despite recommending it to everyone else!), tough work, so I did it again on Thursday and tweaked my back on the pull downs (the don't have a pull up bar at work).
Hills on Friday again (3x Campion, 2x Richmon (75/73), 2x durban(20/20), 1x Botley (36) which is pretty good.
Rest Saturday, then a Slackstead run of 8 1/2 miles on Sunday. Aerobic endurance is coming.