A good week finishing with a tough run!

A good week of training culminating with a tough run on Saturday.
Monday - 55 minutes of turbo. No real plan, other than to complete a tough session. Started off with the tension at around 30 out of 50, then every 5 or so minutes I upped the tension to a maximum of 45, then reduced as and when needed to keep the reps above 90 rpm.
Body weight exercises - squats press ups and situps.
Tuesday - 1 hour badminton. Short sharp running - Great!
Wednesday - Another 55 minutes turbo following the same routine as Monday. At the end of the session my legs were a bit tired.
Thursday - 1 hours badminton. Lots and lots of fast and furious running. A really good high tempo session.
Friday - 45 minutes turbo. Tension set at 30, reps above 90, followed a steady recovery session.
Saturday - Run. Family and friends set off for a bike ride on Saturday afternoon following the river Ribble in Preston. With the weather as hot is it has been there was nothing better than getting out as a group and enjoying the countryside. Our youngest has just inherited a bigger bike so I had concerns about her riding abilities so I decided to run the route. We followed the same ish route last weekend and the run was fine, no real problems over 10 miles. This time, with 'H' on a better bike, the run was much tougher. She had no problems covering the course, the only one who did struggle was me! It was tough keeping up with her.
She, like the rest of the group had little problems up the small inclines, and free wheeled down the declines.
Half way round the course, we stopped for coffee and cake at Brockhall floating cafe then away we went again.

An aerial view of our bike / run route 

Setting off again at a high pace caused a bit of cramp, but 1/2 a mile later it had passed. For the next couple of miles I felt pretty good, so picked the pace up a little staying at the front of the group - pace was around the 7 minute mile mark. I had 1/2 a mile on a bike while one the group ran, then it was back to the running.
Amazingly we finished the run, 11.5 fast miles later at a pub where, a pint has never tasted as good!
11.5 miles of running, 100ft of climbing at around 8 minutes a mile in 80+ degree heat!
A great way to spend a Saturday!

Sunday - Legs (thighs) were sore today, probably from pounding on trails rather than the fells.
30 minutes of turbo - a steady session to ease off the legs.

Overall a good week - however I need to get more running in - Starting with a run Monday (Tomorrow)