7.2 hours sleep last night. That was the number I noted first this morning — not exceptional, but enough to feel functional.
Up at 6:40. The plan was a longer ride into the Wicklow foothills: roughly 70 km, around 900 m of climbing. Rolled out by 7:15. Overcast, about 11°C, a light headwind from the south-west on the way out toward Kilmacanogue.
Session log:
- Ride: 68 km, 4 hr 2 min moving time
- Elevation: 874 m
- Average heart rate: 138 bpm
- Perceived effort: 6/10
The left Achilles was quiet today. I noticed that properly only on the descent from the Sally Gap, when I realised I'd stopped bracing for the familiar twinge. It's been grumbling for two weeks — not sharp, just present. I've been keeping cadence up on the climbs rather than mashing a big gear, and that seems to be the right call. Something to keep doing until it disappears entirely.
Fuelling was straightforward. Two bananas and a cheese sandwich in a ziplock bag. First banana at 30 km, second at 50 km. No bonk, no bloating. One coffee before I left the house. Considered a second when I got home, had water instead. The legs went up the wall for twenty minutes and that was enough.
Body weight this morning: 63.4 kg. Resting heart rate: 51 bpm. Both sit within the range I'd expect mid-block. Weekly mileage is at 118 km after today — a fraction over the plan, but perceived effort scores have been conservative all week, so the load is not a concern.
Tomorrow is a rest day. I'll shift the strength session I skipped on Thursday to Monday and keep Sunday entirely clear. One concrete thing: ten minutes earlier to bed tonight.
#trainingjournal #cycling #running #recoverymatters