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Ollie,
I used to use two daily runs. A hard one in the evening followed by an easy run in the morning. The theory was the morning easy session helped clear out the waste built up from the hard session the night before leaving one ready for the next hard run. You could try using your swimming as the recovery session which might help to improve the quality of your 45 mpw. Broadly though i agree with Bambi (did i really say that?!)
How went the 8k and 1/2m guys?
RJ
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