29 Oct - 4 Nov

Swim

3 sessions

Time: 2:30:00

Distance: 7100m

Run

 5 sessions

Time: 3:24:46

Distance: 25.8 miles

Run 1 - 4.0 miles, 30:13

Run 2 - 1.4 miles, 14:00
Run 3 - 4.5miles, 29:44
Run 4 - 5.6miles, 39:21
Run 5 - 10.3miles, 1:21:28

Cycling

 3 sessions

Time: 5:33:27

Distance:  118.3 miles
  Bike 1 - 37.5 miles, 1:51:09

Bike 2 - 66.8 miles, 3:42:18
Bike 3 - 14.0 miles, 57:35

Week Totals

  11 sessions

Time: 12:15:49

Distance: 148.5 miles

Good week this week.  Swimming was a little hit or miss, but I think that's just because of a little inconsistency over the past week or two.  Probably lost some technique and subsequently pace since I peaked for Bala, but hoping some good technique sessions will bring it back and I can start getting some good swims in.  Bike wise, 2 really good rides including a cheeky evening ride with Kingston Wheelers on the winter training loop.  I used to join a weekly ride on the loop last winter and rarely made it all the way round in the group, getting spat out the back after doing as many turns as I could.  Now however, I'm relatively comfy until the end and feel happy enough to push to the front to up the pace if I feel it's dropping.  It's nice to see such improvements like this and it's given me a much needed confidence boost.  Longer ride this week took in some hills which were new for me.  I still struggle when the gradient ramps up >10% and I'm not sure why.  I seem to be just fine on lesser gradients, regardless of hill length and can push the pace, but as soon as it ramps up I just seem to go backwards.  Something I still need to do is get out my tri bike a bit more.  The evening rides are done at close to threshold so I've been doing them instead of a turbo so I've not been on my tri bike in a week or so now.  Run wise, I had a pretty good week with 3 runs >4miles and a longest run ever of 10.5 miles around Wimbledon Common and Richmond Park.  Felt great all the way round and looking forward to repeating the session. 

 Whilst training this week, I've mostly been singing.....