Thats great thanks for getting back to my so quickly really appreciate it.
Ok last thing, I've been thinking about your comments on how much cardio im doing and I never believe that i know best or that i'm anykind of expert in this area so I wanted to run a compromise to my training by you and see if you think it's a better option.
Ok so instead of doing :-
Monday :- 4Mile run (zone 3 to zone 4) followed straight after by a 21min row (zone 3) 45 mins Aprox
Thursday :- 10mile ride (zone 3 to Max) followed straight after by 21min row (zone 3) 60 mins Aprox
DO you think it would be better to do :-
Monday :- 45min ride (zone 3 to MAX)
Thursday :- 4mile run (zone 3 to zone 4) followed straight after by 21min row (zone 3) ? which also takes about 45mins Aprox
Weights Tuesday and Friday as before, let me know your thoughts,