The 7 Week Training Cycle - Has Been to Decent Shape?

After 4 weeks of decent training I now have 3 weeks until my first race. I hadn't realised just how out of shape I was. I guess an odd ride at the weekend just isn't sufficient to maintain race fitness. No shocks there! After week 1 I started to feel accumulated fatigue and any session seemed hard and the legs were extremely heavy. I knew it would be a case of just pushing through and remaining consistent. Only this week have I started to feel any where near sharp. I am trying to complete a mini reverse periodisation and then ease up the week prior to the Darley Duathlon. Today I completed sweetspot efforts on the turbo and mixed in some single leg TRX squats. The sweetspot efforts felt better than last time whilst achieving similar wattage. I also threw in 30 sec ftp efforts every 3.min. An overall weekly total of 12+ hours is also my largest volume for some time. I plan to race the local 10 mile TT soon to gauge my fitness on 2 wheels. Onwards and upwards! Oh yes. Note to self-start swimming!