Training Review - Week 2 - Jan 7 to 13
Monday I rode to and from work on my winter road bike. The wind made for a very tough return journey. I had to ride it almost as a single-speed in my lowest climbing gear. In the evening I went to TPT swim session. First session back for the New Year and it was busy as everyone gets their January fitness binge. So busy that I had to move up in to the fast lane.
Tuesday the wind was still going the same way, so my journey in to work took just over 25 minutes. Not my fastest ever commute, but well inside the top-10 (Strava says 6th), on wet roads and my winter bike. I then jogged home comfortably trying to keep a steady pace that would leave me enough energy to swim in the evening, and run back to work in the morning.
My evening swim plan was for short and fast reps. I started on plan for 25 x 50m on 1 minute. By number 4 I was wondering how many I could cut off the end and still pretend I had completed my plan. By about number 16 my brain was so switched off that I lost count and ended up at 23 before I managed to work out where I was.
Wednesday morning I started with my commute run, but I am apparently not ready yet to back up two days of 7 mile runs. I took a spell on the bus in the middle just to get a bit of a breather. I managed to ride my bike home in the afternoon without any trouble and added a weights session in the evening.
Thursday I rode in to work. Then mid-morning Mrs M texted to screw-up the rest of my week. I then missed my swim session in the evening, had to jog to work via the train on Friday before riding home. I did my core and stretching sessions in the evening just to try and make the weekend sensible.
The changes from Thursday meant I had to swim Saturday morning. That compromised my plan to race the duathlon at Banff on Sunday. I decided to do my missed Thursday evening reps session.
Sunday I went to Banff Duathlon. I am not going to call it a race or do a full write up for it. I am going to claim the first run as my fast run for the week as it beat the sub-8 min/mile criteria. That is about the only good thing to say about it. It was still 5 minutes (25%) slower than where I need to be by mid-March, and it wasn't because I was keeping much back for the rest of the race. The ride was forgettable beyond the excitement of trying to ride a straight line while leaning into the wind as if I was taking a racing corner. The second run was a disaster barely at commuting pace.
In the evening I made myself do a short yoga session just because I didn't want a red number on the review below.
Despite the poor race on Sunday I am actually happy enough with this week. I did everything I planned to, and the race itself at least showed me where I am and how much work I have to do.
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.
Monday - Commute ride to office 7.1 miles in 34 mins.
Commute ride from office 7.1 miles in 48 mins.
Swim with TPT 1,850m in 54 mins.
Tuesday - Commute ride to office 7.1 miles in 26 mins.
Commute run from office 6.9 miles in 67 mins.
Swim reps at bucksburn 1,250 m in 25 mins.
Stretching and rollering session.
Wednesday - Commute run to office (via bus) 4.3 miles in 44 mins.
Commute ride from office 7.1 miles in 38 mins.
Weights session.
Thursday - Commute ride to office 7.1 miles in 32 mins
Friday - Commute run to office (via train) 2.8 miles in 30 mins.
Commute ride from 7.2 miles in 43 mins.
Core and stretching sessions.
Saturday - Swim reps at bucksburn 2,000 m in 40 mins.
Yoga session.
Sunday - Banff Duathlon
Run 1 - 3.2 miles in 24:48,
Ride - 13.1 miles in 57:06,
Run 2 - 3.2 miles in 28:33.
Actuals - Swim 3.2 miles (5,100 m). Bike 55.8 miles. Run 20.4 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
40 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 4.8, (4.4), [4.8],
B 102.4, (50.0), [55.0],
R 32.2, (27.0), [29.7].
Core - 2, (2)
Weights - 2, (2)
Stretching - 2, (2)
Yoga - 4, (4)
Fast run sessions - 2, (>2)
Junk swim sessions - 0, (<2)
Tuesday the wind was still going the same way, so my journey in to work took just over 25 minutes. Not my fastest ever commute, but well inside the top-10 (Strava says 6th), on wet roads and my winter bike. I then jogged home comfortably trying to keep a steady pace that would leave me enough energy to swim in the evening, and run back to work in the morning.
My evening swim plan was for short and fast reps. I started on plan for 25 x 50m on 1 minute. By number 4 I was wondering how many I could cut off the end and still pretend I had completed my plan. By about number 16 my brain was so switched off that I lost count and ended up at 23 before I managed to work out where I was.
Wednesday morning I started with my commute run, but I am apparently not ready yet to back up two days of 7 mile runs. I took a spell on the bus in the middle just to get a bit of a breather. I managed to ride my bike home in the afternoon without any trouble and added a weights session in the evening.
Thursday I rode in to work. Then mid-morning Mrs M texted to screw-up the rest of my week. I then missed my swim session in the evening, had to jog to work via the train on Friday before riding home. I did my core and stretching sessions in the evening just to try and make the weekend sensible.
The changes from Thursday meant I had to swim Saturday morning. That compromised my plan to race the duathlon at Banff on Sunday. I decided to do my missed Thursday evening reps session.
Sunday I went to Banff Duathlon. I am not going to call it a race or do a full write up for it. I am going to claim the first run as my fast run for the week as it beat the sub-8 min/mile criteria. That is about the only good thing to say about it. It was still 5 minutes (25%) slower than where I need to be by mid-March, and it wasn't because I was keeping much back for the rest of the race. The ride was forgettable beyond the excitement of trying to ride a straight line while leaning into the wind as if I was taking a racing corner. The second run was a disaster barely at commuting pace.
In the evening I made myself do a short yoga session just because I didn't want a red number on the review below.
Despite the poor race on Sunday I am actually happy enough with this week. I did everything I planned to, and the race itself at least showed me where I am and how much work I have to do.
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.
Monday - Commute ride to office 7.1 miles in 34 mins.
Commute ride from office 7.1 miles in 48 mins.
Swim with TPT 1,850m in 54 mins.
Tuesday - Commute ride to office 7.1 miles in 26 mins.
Commute run from office 6.9 miles in 67 mins.
Swim reps at bucksburn 1,250 m in 25 mins.
Stretching and rollering session.
Wednesday - Commute run to office (via bus) 4.3 miles in 44 mins.
Commute ride from office 7.1 miles in 38 mins.
Weights session.
Thursday - Commute ride to office 7.1 miles in 32 mins
Friday - Commute run to office (via train) 2.8 miles in 30 mins.
Commute ride from 7.2 miles in 43 mins.
Core and stretching sessions.
Saturday - Swim reps at bucksburn 2,000 m in 40 mins.
Yoga session.
Sunday - Banff Duathlon
Run 1 - 3.2 miles in 24:48,
Ride - 13.1 miles in 57:06,
Run 2 - 3.2 miles in 28:33.
Actuals - Swim 3.2 miles (5,100 m). Bike 55.8 miles. Run 20.4 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
40 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 4.8, (4.4), [4.8],
B 102.4, (50.0), [55.0],
R 32.2, (27.0), [29.7].
Core - 2, (2)
Weights - 2, (2)
Stretching - 2, (2)
Yoga - 4, (4)
Fast run sessions - 2, (>2)
Junk swim sessions - 0, (<2)
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