For many reasons I have changed "training programme".  Some of the reasons can be seen below ...

Monday          Day Off – actual bike riding hour shopping pace

Tuesday         45mins: Easy effort. - actual bike riding 3 hours undulating with Matt

Wednesday   Day Off - actual  hour and a half attempting intervals on the mountain bike in the snow

Thursday       45mins: Easy effort. actual - 3 hours walking in the Peak district

Friday             Day Off actual - 3 hours road riding along Ullswater

Saturday        20-25miles on flat roads (if possible) Easy effort. Actual - kept awake from 1am until 6am with period pain stomach cramps.  Puked from 6am to 7am, slept until 9:30 then went out on the mountain bike for 4 hours with hills and technical climbs and descents.  I am nails.

Sunday          60mins: 20 easy warm up/20min steady (you should be able to talk in short sentences)/ 20min easy cool down. Actual - 3 hours up in the mountains near Helvellyn in the snow, ice and general rubbly hard stuff.  Blown off the bike once.

I think that explains some of my uncoachability ...