The Sunday session was just what I needed to restore my motivation: a challenging but mostly enjoyable outing of 4 hours on the bike at easy pace followed by an hour and 20 minutes mostly running at around half marathon intensity. Although I don't seem to be able to find a decent bike route that doesn't take me through the fugly town of Brunete, I did manage to find a fairly flat route where I could practice my aero position. At least, I thought it was flat until it was time to turn around - it was too good to be true to be able to hit a steady 40kp/h at easy intensity! In the end, what was supposed to be a 3 and a half hour ride turned into a four hour ride but my legs were still fresh enough off the bike to hit my first 20 minute medium intensity run at 15kp/h (the second and third were quite a bit slower...).
I almost forgot that I started the week off with a bit of a cold, presumably from my "controlled over-training" from the week before: my coach had warned me about this. I followed his advice and started taking Inmunoferón, Echinacea + Propóleo and Vitamin C pills. I'm now taking 15 pills every morning (one of which is over 2 grammes - not milligrammes!) and it feels like I am trying to take an overdose. But the extra measures seemed to help and the cold lasted little more than a day or two.
I've got a harder week ahead, building up to another peak in a couple of weeks, so I think I'll plug myself into the Compex tonight to try to shake out my muscles and ready myself for what's to come.