Testing week

I'm just starting my fourth week of proper Ironman training.... So far I've done plently of running, a bit of cycling and not enough swimming. My running consists of a daily run of between 1.5 and 6 miles, with a longer run on Saturday or Sunday.
Cycling so far has been limited to a weekly ride on my training bike which amounts to about 25 miles. The week before last I cycled to work as well giving me a 52 mile round trip. This is supposed to be a recovery and testing week but next week I'll cycle to work at least once, the aim eventually to get about a 100 miles of riding out of my commutte on top of what I do at the weekend.
I've been swimming in the local 20 metre pool and I can knock out about 2000 metres of mostly bilateral swimming fairly easily. This needs to increase to 4000 metres, however, as the weather gets warmer I should be jumping in a lake twice a week and that will get me 2 miles every time.

This is a testing week and so tonight I'll do a swimming time trial, Wednesday night will be a 3 miles run with a heart rate cap of about 150bpm and Thursday will be a 10 mile cycling time trial with a cap of 160bpm. These will give me some numbers to track progress. Next week I'll crank up the volume a notch.....