Over-training but race 5 weeks away......

I say make this upcoming week a recovery week (drop time by 40%), go back to normal the next 2 weeks and then spend the next 2 weeks after that tapering (20% - 30% each week).  If a recovery week isn't enough, take another.

first of all....relax dude

5 weeks is a long long time

take the next week easy.  The last thing you want is to get injured or get sick. =p

Take the next week easy and see how things go.  EASY MEANS REALLY EASY.....take 2-3 days totally off with lots of stretching and lots of rest.

On the rest of the days,  S/B/R should be technique work or easy Z1/low Z2 efforts.  Then see how you feel the week after.

If you have been consistent thus far,  the race will not be a problem

I am not a coach so take this with the necessary caution. Your schedule looks good in principle and depending on the distances you intend to race it may or not be appropriate. That you are over-training does not necessarily look like it by reading your logs. At worse you are over-strectching and then again it does not look like you are.

There is however one thing I noticed about your schedule and logs: there is no variety at all, no change either on intensity or volume or both. Week after week you repeat the same workouts, despite the fact that you do some "speed" work on the bike rollers and a fartlek or another every now and then (twice if I recall).

Maybe you should start growing the volume of your training using the 10% rule (see plenty of articles here in BT on that), but falling back 25% the fourth week of each month, just as you take a day off per week.

You need variety and for instance, ride outside, both for distance and speed work, and let the trainer for specific drills such one foot spins and so on now that the weather is better.

Your logs have no bio data and no diet data either, so I can not tell if you have bene eating enough or if your RHR is off as compared to earlier readings. One good thing to help monitor possible over-training is the regular measurement of your resting HR, at wake-up time, so if it suddenly stars going up (day after day) without an apparent reason that could be a first sign. recording RHR is very advisable. Same for recovery time after exercize.

Check your diet. Are you having enough carbs? Are you drinking enough? Those could be reasons for the "tired" legs that you mentioned.

Your training HR zones seem fine to me. I am 44 with a measured run MHR of 192 (average) and I train in zones not far from yours, but when I go for effort I do so, not merely just a few beats into z3. I do not think you are to high, but a weekly long run and a weekly long ride at very low intensity should be on your cards as well, especially if you do marathons. That may be a reason why you did not do so well at those events, lack of long weekly runs and increased volume.

By the way, did you recover properly from the last mary? Those take a hard toll and sometimes people feel very slughish for a long while after one.

Keep it up and don't hurt yourself.