Let's try this again...

[wookie]

too much sun .. you answered your own question and looking at the effort and speed you totally exerted yourself there

the sub 45 minute 10km schedule does not have you banging out 3.45 per k and especially after trying to turn yourself into a lobster

try not to create negative thoughts, instead take care of yourself in a sensible way

onwards and forwards and everything should be OK

TheEd

haha, thanks... Feeling a bit better this morning.

Yeah - but it's kind of on par with what I've been doing on all the 6 x 1,000's. I think the prior 6x1,000 might have been faster. Oh well.

according to the program

sub 45 minute 10 km

you have Rest and then

longest run - 'time on feet' up to 1Hr 30min

it's good to get that run in as that is part of the overall development

then after the 1000's you can see where to slot in swimming and cycling

Cheers

TheEd

So how can I slot in the swimming and cycling now?

Thanks