Training Review - Week 5 - Jan 28 to Feb 3
Monday I woke up to the first real snowfall of the year. That meant a quick change of bike and adding some clothes for commuting, but the mountain bike coped fine on the fresh snow. I got delayed at work and that moved my return commute back into the dark, and apparently into that point in the evening where everyone has forgotten how to drive. Aberdeen rush hour seems to be entirely populated with drivers who think it is more important that they be 10 ft further forward in a stationary queue than the cyclist next to them should be alive.
In the evening I went to club swimming but I was still recovering from racing and had no energy left. I got through the session, but more by stubbornness than skill.
Tuesday I am not going to recount the myriad disasters afforded me by Scotrail, but I between getting to and from work I racked up 3.7 miles in a collection of smaller runs.
I went to swimming in the evening and despite the increasing fatigue I managed a set of 15x100m reps. Similar pace to the 12x100m I did a fortnight ago. Not huge progress as they are still outside 1:40's but happy to be managing the extra 3 reps when I am just two days off racing and having put 5 sessions in that space.
Wednesday I slogged a couple of mountain bike commutes in the cold. Thursday I managed to shuffle my way through what was left of the snow. Both days were just a case of ticking off numbers with no real value.
Friday I was on a training course. That meant not commuting and I took the opportunity to have a full rest day. That also meant having a massive backlog going in to the weekend. Which was then compounded by the first major dump of snow for the year.
Saturday I did my yoga in the morning and then went for an easy run through the snow. There was no option to put in my fast run with the underfoot conditions meaning I was focussed on being careful rather than putting in any level of effort. I did consider just ticking off all my miles for the week at the expense of a fast run but felt that it was worth gambling on better conditions to do a faster session on Sunday.
That didn't work. The snow softened and then froze overnight and the pavements were treacherous. But having slept through swimming I had to do something to avoid a whole set of red numbers for the week. I did a bit of stretching before going out, mostly as a bit of a warm-up. Then I went to the park and tried to do some reps on the grass. They were barely fast enough to count and I took a longer cool down route home to make sure I had done some spare miles as well.
In the evening I covered my second core and weights and core sessions to try and limit my missed numbers for the week.
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 mtb to office 7.1 miles in 33 mins.
Commute ride mtb from office 7.1 miles in 41 mins.
Swim with TPT 2,300m in 52 mins.
Tuesday - Commute runs (via train) 3.7 miles in 32 mins.
Swim reps at bucksburn 1,600m in 33 mins.
Wednesday - Commute ride mtb to office 7.1 miles in 36 mins.
Commute ride mtb from office 7.1 miles in 41 mins.
Thursday - Commute run 6.9 miles in 67 mins.
Friday - Rest Day
Saturday - Yoga session 28 mins.
Dyce jog 3.8 miles in 36 mins.
Sunday - Stretching session.
Run reps 4.1 miles in 41 mins.
Yoga session.
Weights session.
Core session.
Actuals - Swim 2.4 miles (3,900m). Bike 28.4 miles. Run 18.5 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
43 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 14.1, (13.4), [14.7],
B 211.4, (158.0), [173.8],
R 86.1, (78.0), [85.8].
Core - 5, (5)
Weights - 5, (5)
Stretching - 5, (5)
Yoga - 10, (10)
Fast run sessions - 6, (>5)
Junk swim sessions - 2, (<5)
In the evening I went to club swimming but I was still recovering from racing and had no energy left. I got through the session, but more by stubbornness than skill.
Tuesday I am not going to recount the myriad disasters afforded me by Scotrail, but I between getting to and from work I racked up 3.7 miles in a collection of smaller runs.
I went to swimming in the evening and despite the increasing fatigue I managed a set of 15x100m reps. Similar pace to the 12x100m I did a fortnight ago. Not huge progress as they are still outside 1:40's but happy to be managing the extra 3 reps when I am just two days off racing and having put 5 sessions in that space.
Wednesday I slogged a couple of mountain bike commutes in the cold. Thursday I managed to shuffle my way through what was left of the snow. Both days were just a case of ticking off numbers with no real value.
Friday I was on a training course. That meant not commuting and I took the opportunity to have a full rest day. That also meant having a massive backlog going in to the weekend. Which was then compounded by the first major dump of snow for the year.
Saturday I did my yoga in the morning and then went for an easy run through the snow. There was no option to put in my fast run with the underfoot conditions meaning I was focussed on being careful rather than putting in any level of effort. I did consider just ticking off all my miles for the week at the expense of a fast run but felt that it was worth gambling on better conditions to do a faster session on Sunday.
That didn't work. The snow softened and then froze overnight and the pavements were treacherous. But having slept through swimming I had to do something to avoid a whole set of red numbers for the week. I did a bit of stretching before going out, mostly as a bit of a warm-up. Then I went to the park and tried to do some reps on the grass. They were barely fast enough to count and I took a longer cool down route home to make sure I had done some spare miles as well.
In the evening I covered my second core and weights and core sessions to try and limit my missed numbers for the week.
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 mtb to office 7.1 miles in 33 mins.
Commute ride mtb from office 7.1 miles in 41 mins.
Swim with TPT 2,300m in 52 mins.
Tuesday - Commute runs (via train) 3.7 miles in 32 mins.
Swim reps at bucksburn 1,600m in 33 mins.
Wednesday - Commute ride mtb to office 7.1 miles in 36 mins.
Commute ride mtb from office 7.1 miles in 41 mins.
Thursday - Commute run 6.9 miles in 67 mins.
Friday - Rest Day
Saturday - Yoga session 28 mins.
Dyce jog 3.8 miles in 36 mins.
Sunday - Stretching session.
Run reps 4.1 miles in 41 mins.
Yoga session.
Weights session.
Core session.
Actuals - Swim 2.4 miles (3,900m). Bike 28.4 miles. Run 18.5 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
43 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 14.1, (13.4), [14.7],
B 211.4, (158.0), [173.8],
R 86.1, (78.0), [85.8].
Core - 5, (5)
Weights - 5, (5)
Stretching - 5, (5)
Yoga - 10, (10)
Fast run sessions - 6, (>5)
Junk swim sessions - 2, (<5)
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