8 Oct - 14 Oct

Swim

3 sessions

Time: 3:00:00

Distance: 9200m

Run

5 sessions

Time: 2:55:43

Distance: 23.2miles

Run 1 - 3miles, 22:58

Run 2 - 5.1miles, 36:16

Run 3 - 8.0miles, 1:03:25

Run 4 - 4.9,iles, 0:39:00

Brick - 2.2miles, 0:14:04

Cycling

3 sessions

Time: 5:11:28

Distance: 75.3miles

Bike 1 - 61.0miles, 3:30:48

Bike 2 - Turbo, 0:50:00

Brick - 14.3miles, 0:50:40

Week Totals:

10 sessions

Time: 11:07:11

Distance: 104.5miles

Pretty good week all in all.  Bike 1 got cut short by a duet of punctures and the bike part of my brick workout was abandoned due to the truly horrendous traffic clogging up Richmond Park.  I won't be going back there on the weekend on the bike any time soon!  Swims felt good.  Re-calculated my CSS with times of 5:42 for 400m and 2:51 for 200m - a little slower than I did at the end of summer, but that may have been due to a lack of tumble turns (I seemed to have lost the knack!) and a fairly crowded public pool.  Nice to see a >20mile run week - going to try to build on that this week with a 10% increase, so around 25miles.  I'd like to build up to around 30miles/week which, as long as I introduce real quality at a later date, should see me make some gains next year.

What I've been singing whilst training this week.....