There are a couple of things here. First you have to always keep your goals in mind. Training must always be goal orientated and never time and distance orientated. In other words take the time that you have to train and use it to its optimum level to achieve your goal for that session. In short to summarize your goals you want to run a half marathon and complete the 94.7 races. You need a program now. Training is not simply about putting your running shoes on or getting on the bike and thinking because you ran 16km or cycled.a 100km that you are getting better. Without over complicating things if you continue to do this you will continue to remain at the same standard and in some cases your fitness will decline. Rule of thumb in running is that if you can run it in a week you can run it in a day. With Cycling you need to train the distance but of course not every day. You need to assess your goals and decide which of these events are the most important to you and adapt your training program to allow you to peak for that particular event. Your training program should consist of a base, build,peak and taper phase. Each of these phases have their own particular goals. Such as base phase is about fitness and build is about fastness. Get onto a structured program and stick to it, training is not always about effort, intensity and time spent but mostly about how smart you utilize the time you have available to you.
