Training Plan - Week 2 - Jan 7 to 13

Back in to a 'normal' week and my main target for this week is not to turn it into just a boring commuting week where I rack up a load of slow miles.

 Monday evening is the first TPT Club swimming session of the new year, that limits me to a bike commute and sounds like I have got in with the excuses to just do lazy commuting instead of smarter sessions on Day 1. 

 Tuesday I am going to cycle in and run home. Then in the evening it is a short reps swim. Short reps and short total, something along the lines of 25x50m, or 12x100m. 

 Wednesday I am going to run in and cycle home. That takes care of most of my aerobic fitness and easy run miles for the week.

 Thursday evening is my third swim session of the week. This time a longer reps session. 5x200m, 5x100m, 5x50m. 

 Thursday and Friday I am planning to ride in to, and out from, work mostly because it is the easiest way to commute. I don't need the miles though so either of these might get dropped for the train and some fresher legs at the weekend.

 Saturday I am going to do a morning swim session. If I have stuck to the reps plan for the other three then this will just be an easy paddle to allow me to loosen up whilst keeping my energy for faster run and bike / turbo sessions over the weekend. 

 Banff duathlon is an option on Sunday. That would be a good way to get my fast run miles in for the week and would get me out for real on the bike rather than sitting on the turbo for an hour. I am not a fan of duathlonning in North East Scotland in January (or February, March or April for that matter). They come with a whole load of complexities in choosing outfits to avoid freezing on the bike whilst not cooking on the runs and also with deciding how aggressively to ride on roads that are likely wet or icy. I will decide late in the week if I am going to shift plans and race instead. 

 It is also one minor session each evening through the week. And anything that is missed gets picked up at the weekend. 

Targets - Swim 3.0 miles, Bike 36.0 miles, Run 17.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. 
Yoga session x2.

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