Recent training

So i started the programme on 29/9/08and have been doing lunges and squats 2-3 times per week with all too infrequent core work. I've been trying to make the shorter runs more intense. One of the middle distances a steady upper end run and the other two for easy(ier) endurance. Just realised I've not a had a proper swim for ages now and probably wont until next year unless i decide to use it as a bit of cross training instead of cycling.

Monday 1hr spinning at the gym
Tues 4 miles running
Wed 7 miles
Thu 4 miles
Fri Rest
Sat 7miles
Sun 16miles Total= 38miles

Monday 6th 1hr spinning
Tues 4miles
Wed 7miles
Thu 4miles
Fri Rest
Sat 7miles
Sun 16miles Total=38miles

Monday 13th 1hr spinning
Tues 4miles
Wed 5miles
Thu 4miles
Fri Rest
Sat 7miles
Sun 11miles Total=31miles

Monday 20th Rest
Tuesday 4miles
Wednesday 8miles
Thursday 4miles
Friday rest
Saturday 8miles(Am going out in the next half hour to do this. Thankfully it's pissin down and blowing a gale)
Sunday should be about 17miles

I need to do a bit of joogling with the plan to accommodate http://www.beaconsultra.com/. I'm really looking forward to testing myself against a long distance and will be in good company to help me along. Quite a few of the guys heading to Morocco next year are taking part and i'll probably do most of my kit buying then from http://http://www.likeys.com/ seeing as i'm in the area.