Slid right back into training after last week's race. Mostly zone 1 and 2 work from Monday to Friday and then picked it up on the weekend. The stats:
Swim: 8.8k
Spin: 4 hrs
Bike: 240k
Run: 53.5k
The weekend rocked. On Saturday, I did a 120k ride that featured Hockley Valley hill repeats. I'm not sure what the grade is, but the climb is about 1 mile long and takes me about 8min at 'steady' pace. Not hammering, just grinding. I was finished up repeat number 6 when the skies opened up - quel suprise - with all the sporadic rain/thunder showers we've had lately. Last hour was soggy but mission was accomplished. Later on Sat I ran 11k. Sunday was similar, minas the hill repeats. 10 hours of training in two days. Rar!

This got me thinking.. har har, yea it happens. I may slightly change the structure of my basic week to something like this: Monday: recovery swim, 30m spin. Tues: run ~80min/ ride 1 hr. Wed: swim 1hr/ride or run 1 hr. Thurs: same as Tues. Fri: same as Wed. Sat & Sun: longish ride max 4 hrs / 1 hr run. That's a pretty solid week. The only thing I'm missing is the dedicated long run, but instead make up for it by doing 2 medium long runs. The main benefits would be:
1) 2 longish run = ~34k whereas 1 long run is 22-25k
2) back to back longish rides on the weekend = quality saddle time. Doing 8 hours split over 2 days is much easier than doing one 6 hour stint. Four hours is about my max in terms having fun while riding, anything after that and riding becomes a chore and this I don't want. Plus I can still get an hour run in later in the day.

Other news..
I'm this >< close to getting a treadmill.
Small change in the diet. Fewer carbs, more protein. Been training on much less carbs in an effort to become a more efficient fat burner and more protein in an effort to make sure the old bod has enough for repairs. So the tip of the week is make sure you have some protein with every meal. If you wish read more on becoming a more efficient fat burner browse through Alan Couzens blog - some good stuff there.

Off to play Bubble Bobble with Sally - she's such an addict! :)
Cheers!