7:04 — the average pace on the Wicklow climb this morning, one minute eleven seconds slower than last Sunday. I had the numbers before I had an explanation.

Sunday long ride. Route: Rathfarnham out to Sally Gap and back. Distance: 74 km. Moving time: 3h 09. Elevation: 1,140 m. Perceived effort: 7/10. Average HR: 152 bpm. Sleep last night: 6.2 hours.

The legs were flat from the first pedal stroke out of the city. Not painful, just absent — that particular kind of tired where the power simply isn't there and pushing harder doesn't summon it. I noticed it most on the lower slopes of the Gap, where I usually find a rhythm. Today I dropped to the small chainring around the first bend and stayed there all the way up. No drama in that. It was the correct gear. The descent was fine. The wind had come round to the southwest by the time I turned for home, which helped.

I had oats and a banana at half six, two squares of dark chocolate and a gel at the 45 km mark, water throughout. Didn't overthink it. Drank one coffee before I left, a second when I got back. Honest about that.

Resting heart rate this morning: 52. A touch elevated. It's been creeping up since Tuesday, which usually means the week's load is catching up or I'm fighting something off. Either way, the body is saying something. Weight: 63.1 kg. Consistent enough.

Tomorrow is a rest day already on the plan. I'll keep it that way — no swapping it for an easy spin just to feel productive. Bed by ten.

#trainingjournal #cycling #sundayride #recovery