marcus

That sounds fine to me and a good amount and balance. It is do-able well. I think that this is a good way to start. I think that we should aim to focus on 1;54 speed until it happens. Then you can move on with a solid base from there. The odd really fast session would not help either but probably better in 4 weeks time or so.

The long run sunday should also be at a better clip and in sugar burning if you can

Glen