Charlie,

You should have ended the week with a 4 hour ride with 3 hours at race pace. As you over did it last week you need to pay back some recovery to get back into perfect balance with the plan and avoid overtaining.

Ride easy on Tuesday and cut the Thursday session in half.

Back off the plan for sure.

Take care on other weeks not to over-do the plan. The plan is already as hard as it needs to be.

Lynda