Hmmmm, early-morning FAIL - I had everything ready to go out really early so that I could ride outdoors, but when the alarm went off at 5:45 it just seemed too gruesomely dark and early and I went back to bed. On a brighter note, the trainer workout I did indoors later in the morning was really good - it is the hyperbolicallly named Spinervals Quads on Fire. 90 minutes with intervals decreasing in length and increasing in intensity: 2 x 12min, 2 x 8min, 2 x 6min, then 3 x 1min all out, 1min recovery.
Then half an hour sea swim to bring the total workout duration to 2hr.
If I do a short run later on and a swim of some kind tomorrow afternoon in addition to my long bike, I will feel OK about how this week shaped up in the end: really there were just various factors that made it hard to do the volume I wanted mid-week, but this coming week should be better. I am going to sit down with pen and paper and make a serious schedule!