Training week 12

Busy week at home this week, no training from Monday to Friday. Saturday was the club five mile time trial. Time improved by 70 seconds on the same course but there was a slight tail wind. I put in 40 km that day. Sunday I managed to cycle 140 kms in around 5 hours. I can keep a steady speed for long a period but not very fast. I will have to introduce some interval training into my routine if I am to improve in the racing.