22 Oct - 28 Oct

Swim

2 sessions

Time: 2:00:00

Distance: 6200m

Run

 2 sessions

Time: 1:08:56

Distance: 9.9 miles

Run 1 - 4.9 miles, 33:35

Run 2 - 5.0 miles, 35:21

Cycling

 3 sessions

Time: 6:18:53

Distance: 108.2 miles
  Bike 1 - 37.6 miles, 1:58:40

Bike 2 - 48.3 miles, 2:50:13
Bike 3 - 22.3 miles, 1:30:00

Week Totals

  7 sessions

Time: 9:27:49

Distance: 121.9 miles

Not a bad week in all.  Ended up missing the LSR I had planned on Sunday because of a particularly good night out for a friend's birthday on Saturday (oops), which would have tipped me over 10hours for the week and made my run volume closer to 20miles.  I also really need to get to my local ParkRun so I can (finally) race a 5km and set new training paces.  I've been working on a guestimated time of 20min for a 5km, but I should really be closer to 19mins - I just need a free Saturday morning!  Went out for a spin on Tuesday evening on the Kingston Wheeler's winter training loop.  It's a 22.8 mile loop which is nearly all lit by street lamps and small groups blast round it regularly throughout the week.  I had arranged to meet up with some guys who are roughly the same fitness as me, but one of the very quick guys turned up and we ended up doing the loop with him.  The other two dropped off the back fairly early on, but I decided to try and hang on.  He ended up dragging me round the whole loop - I tried to do turns on the front, but only just had enough to stay on the back!  Great fun and he was kind enough to wait for me when I did get dropped on the hill.  I'd really like to make these sorts of training sessions a staple of winter biking.  It could replace/complement the turbo and seems like perfect training for Olympic distance bike leg, as it's nearly the same distance.  It's done at threshold+.  On Tues we averaged 23mph which included some slightly slower sections when we were stuck behind slower groups and at traffic lights and it was just the two of us.  In a larger group, with more people to share the work, it would have almost certainly been faster again.

This week I've been listening to.....