Training Review - Week 3 - Jan 14 to 20
I started the week already ahead of my bike target so I am purposefully looking to drop some bike commutes this week and use the train to try and get a rest day.
Monday I rode in and almost froze to death in the morning. Then I added all the extra clothes I had and almost melted on the way home. In the evening I went to Club swimming to find that everyone's New Year Resolutions have already worn off and I got a lane to myself. I got through the session but with 400m reps at 7:14, 7:24 and 7:28 the fatigue from racing the day before and not having a rest day since before Xmas
In the evening I ran home at a much better pace than last week. Racing at the weekend has helped me to understand how hard I can push my ankle without making it worse and I felt more confident about pushing it a bit harder, nearly 4 minutes harder, than last week.
I went to the pool in the evening and did my fast reps session. It wasn't what I would have counted as fast this time last year but it was consistent, and it wasn't as bad as Monday's fatigued mess.
Wednesday I had a rest day. I took the train to and from work. My last proper rest day was December 21st, and that was mostly because I had a cold. In the evening I had planned some stretching and rollering but I fell asleep in front of the TV and missed it.
Thursday I jogged in to work, in the first snow of the year. It was hard work. My cross country shoes seemed like the safer option given the conditions but it is the first time I have used them on the road and they are much too stiff for the current flexibility of my ankle. In the afternoon I rode home but it was slow and careful again given the conditions.
In the evening I went to the pool to do my longer reps session. After Monday's poor 400m reps I decided to do another set and see if I could improve on those without race day fatigue. I decided to aim for 4 reps on 8 minute starts in 7:20, with the challenge that if I did over 7:30 for any I would have to do an extra rep and if I went under 7:00 I would cut one and call it a pure speed session. I did 7:18, 7:08, 7:04, 7:16. Happier with that than Monday, although I did realise part way through the last rep that I used to do this session with 30 seconds less rest.
Friday the roads were frozen and icy so I took both my ride commutes at sensible pace. In the evening I did the stretching session that I missed from Wednesday and the core session that was on the plan.
Saturday morning I went out for an easy swim and then my fast run. I am going to call the swim session a junk swim. I did efforts according to a plan, but it was a lazy plan and lack of effort. Once out on my run I was going at a decent pace but after my second slide on the icy pavement I decided that I had enough of the risk and backed off to a cool down jog pace to come home.
Weights, yoga and physio exercises were all on the plan for Sunday. I thought about going out for a run as well just to add some miles but decided that they weren't going to be value adding.
Another good week. I managed both run commutes without having to stop and kept my 3 quality swim sessions and completed all the smaller sessions.
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 31 mins.
Commute ride from office 7.1 miles in 35 mins.
Swim with TPT 2,100m in 54 mins.
Tuesday - Commute ride to office 7.1 miles in 32 mins.
Commute run from office 6.9 miles in 64 mins.
Swim reps at bucksburn 1,200m in 25mins.
Wednesday - Rest Day.
Thursday - Commute run to office 6.9 miles in 70 mins.
Commute ride from office 7.1 miles in 40 mins.
Swim reps at bucksburn 1,750m in 37 mins.
Friday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.1 miles in 37 mins.
Core and stretching sessions.
Saturday - Swim reps at bucksburn 800m in 20 mins.
Run 2.4 miles in 18 mins. Cool Down 0.8 miles in 8 mins.
Yoga session.
Sunday - Yoga session.
Weights session.
Physio exercises.
Actuals - Swim 3.6 miles (5,850m). Bike 42.6 miles. Run 17.0 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
52 mins of yoga.
Physio exercises x 1.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 8.4, (7.4), [8.1],
B 145.0, (86.0), [94.6],
R 49.2, (44.0), [48.4].
Core - 3, (3)
Weights - 3, (3)
Stretching - 3, (3)
Yoga - 6, (6)
Fast run sessions - 3, (>3)
Junk swim sessions - 1, (<3)
Monday I rode in and almost froze to death in the morning. Then I added all the extra clothes I had and almost melted on the way home. In the evening I went to Club swimming to find that everyone's New Year Resolutions have already worn off and I got a lane to myself. I got through the session but with 400m reps at 7:14, 7:24 and 7:28 the fatigue from racing the day before and not having a rest day since before Xmas
In the evening I ran home at a much better pace than last week. Racing at the weekend has helped me to understand how hard I can push my ankle without making it worse and I felt more confident about pushing it a bit harder, nearly 4 minutes harder, than last week.
I went to the pool in the evening and did my fast reps session. It wasn't what I would have counted as fast this time last year but it was consistent, and it wasn't as bad as Monday's fatigued mess.
Wednesday I had a rest day. I took the train to and from work. My last proper rest day was December 21st, and that was mostly because I had a cold. In the evening I had planned some stretching and rollering but I fell asleep in front of the TV and missed it.
Thursday I jogged in to work, in the first snow of the year. It was hard work. My cross country shoes seemed like the safer option given the conditions but it is the first time I have used them on the road and they are much too stiff for the current flexibility of my ankle. In the afternoon I rode home but it was slow and careful again given the conditions.
In the evening I went to the pool to do my longer reps session. After Monday's poor 400m reps I decided to do another set and see if I could improve on those without race day fatigue. I decided to aim for 4 reps on 8 minute starts in 7:20, with the challenge that if I did over 7:30 for any I would have to do an extra rep and if I went under 7:00 I would cut one and call it a pure speed session. I did 7:18, 7:08, 7:04, 7:16. Happier with that than Monday, although I did realise part way through the last rep that I used to do this session with 30 seconds less rest.
Friday the roads were frozen and icy so I took both my ride commutes at sensible pace. In the evening I did the stretching session that I missed from Wednesday and the core session that was on the plan.
Saturday morning I went out for an easy swim and then my fast run. I am going to call the swim session a junk swim. I did efforts according to a plan, but it was a lazy plan and lack of effort. Once out on my run I was going at a decent pace but after my second slide on the icy pavement I decided that I had enough of the risk and backed off to a cool down jog pace to come home.
Weights, yoga and physio exercises were all on the plan for Sunday. I thought about going out for a run as well just to add some miles but decided that they weren't going to be value adding.
Another good week. I managed both run commutes without having to stop and kept my 3 quality swim sessions and completed all the smaller sessions.
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 31 mins.
Commute ride from office 7.1 miles in 35 mins.
Swim with TPT 2,100m in 54 mins.
Tuesday - Commute ride to office 7.1 miles in 32 mins.
Commute run from office 6.9 miles in 64 mins.
Swim reps at bucksburn 1,200m in 25mins.
Wednesday - Rest Day.
Thursday - Commute run to office 6.9 miles in 70 mins.
Commute ride from office 7.1 miles in 40 mins.
Swim reps at bucksburn 1,750m in 37 mins.
Friday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.1 miles in 37 mins.
Core and stretching sessions.
Saturday - Swim reps at bucksburn 800m in 20 mins.
Run 2.4 miles in 18 mins. Cool Down 0.8 miles in 8 mins.
Yoga session.
Sunday - Yoga session.
Weights session.
Physio exercises.
Actuals - Swim 3.6 miles (5,850m). Bike 42.6 miles. Run 17.0 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
52 mins of yoga.
Physio exercises x 1.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 8.4, (7.4), [8.1],
B 145.0, (86.0), [94.6],
R 49.2, (44.0), [48.4].
Core - 3, (3)
Weights - 3, (3)
Stretching - 3, (3)
Yoga - 6, (6)
Fast run sessions - 3, (>3)
Junk swim sessions - 1, (<3)
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