October Training Summary

Week	Swim	Bike	Run	Other	Total
4th October	-	7:00	2:10	-	9:10
11th October	-	6:15	2:40	0:30	9:25
18th October	1:15	3:30	2:00	-	6:45
25th October	-	8:15	2:35	1:00	11:50
Total	1:15	25:00	9:25	1:30	37:10

Overall I managed 28 sessions during the month.  I had at least one day off per week, two days off in some weeks.  Most days still consist of one session – but a couple of days included a bike-run brick session.

Running

I managed 12 run sessions during the month – working on the basis of 3 runs per week.  The increase in intensity of the runs (or part of the runs) can be seen by looking at the average run pace for the month – 4:44 per k – compared to 4:58 in September and 5:10 in August.  My longest run was 75 minutes.  This will increase to 90 minutes+ during November.

Cycling

25 hours of cycling, which is my 2^nd highest month of the year and included two long rides of 140k / 90 miles.  Cycling consisted of four outdoor rides and 8 turbo rides.  Again, I’ve been working on the basis of 3 sessions per week.

Swimming

Despite my insistence that there would be no swimming during this period, I managed one swim session during the month.

Other

I had two sports massages this month to help with the increased intensity of the training – which are obviously counted within the training hours!