Strangely enough the week started out for me with me having pretty heavy legs, possibly something to do with the Marathon on Sunday. I wanted to get things moving though so I cycled 30km on Monday evening. Pretty much everything hurt, I couldn't hold aero position, my legs wouldn't really push the pedals, and slight inclines were like mountains, but I did my 30km and it probably helped the recovery a bit too.
On Tuesday I went swimming in Mombach. There was only me and one other in the lane, so it was pretty clear water to swim in. I did my 2000m, with more 200m intervals than normal. I actually quite enjoyed the longer intervals, I have pretty much been doing 100m intervals all the time this year, I need to get into a rhythm more and improve endurance too. I cycled there and back too, so chalk on another 22km cycling.
Wednesday I cycled again. This time my legs were in much better shape and I did just over 60km at about 31km/h. The wind was a bit weird, I guess it was a cross wind most of the time, but I felt like it was a head wind both south and north! That's usually a bad sign, but it was still a decent speed for me, so no complaints.
On Thursday I wanted to try my first run after the marathon. I went out with Katja to run, but she had picked up an injury running in Bonn, so had to turn back after less than 1km. I ran off feel, but that feel was probably too fast, so I was at 4:45 pace. My quads weren't feeling too happy, but the 10.7km run was still nice, and my 3km loop near Marienborn now has 3 portaloos on the route, perfect, even though they weren't needed.
I was feeling tired on Friday. I hadn't slept too well and was a bit worn out, so I took it as a rest day. I had planned to swim, but couldn't be bothered to go to the pool!
On Saturday I had to get to Köln for Sunday's Bike and Run. I decided to cycle to Koblenz, which is 100km away, then get the train the other 100km or so. The weather forecast had said that the northerly head wind would flip and become a friendly southerly blowing me towards Koblenz. I thought that if that was the case, I might go further than Koblenz, but it wasn't so 100km was enough for me, especially with a rucksack on. Again my average was 31km/h, but along the flat Rhein without much wind, I was nearer 33km/h, which is good for me.
Sunday was the Bike and Run. I did't do any run warm up, but I did cycle for 20 mins, so I will give myself 50km cycling and 10km running.
I was feeling pretty good in the evening, so I cycled to Nieder-Olm on the mountain bike and swam 2km. It started off pretty badly, but ended well. I noticed the pool was closing soon, so started doing longer intervals, and ended with a 5:30 300m. It's not really fast or anything, but as my last 300m from 1700-2000m, it is fast enough. That would give me a 35min split in a half iron-distance race, which would be awesome! The cycle to and from the pool counts as another 20km, so 70km for the day.
Running: 20.7km (873.6km YTD)
Cycling: 283km (1922km YTD)
Swimming: 4km (34.25km YTD)
Pretty good week all-round.