Training Review - Week 6 - Feb 4 to 10
Monday I took the mountain bike to work through the snow.
In the evening was my triathlon club AGM before swimming. It was a mostly technical session and I had to skip some sections as even 6 years on the plate and screws in my shoulder still give me problems during isolation drills.
Tuesday I rolled the mountain bike in to work and in the afternoon I ran home. I put the heart monitor on just out of interest. My steady aerobic run is ticking along nicely in the 150's and feeling comfortable.
I went to swim in the evening with a plan to do a speed endurance set. I did a set of 200m reps starting on 3:45. 15 seconds less recovery than I would normally take. The sum of those reps gets me to about 17:15 for a 1km. At first glance this seems worse than a fortnight ago when my set of 50m reps totalled out to about 16 minutes, but given the huge reduction in rests and lower effort levels this was actually a step forward.
Before bed I squeezed in a core session to try and avoid piling into the weekend again.
Wednesday I ran in to work and cycled home. That is the first time I have managed back-to-back run commutes but the ankle still doesn't like the cold mornings and I was a bit cautious on some of the fresh ice so the pace was all over the place.
In the evening I did my weights session, to take advantage of being my non-swim night.
Thursday I took my winter commuting bike. The ice and snow have cleared and the wet and gritty roads were fine, if a bit chilly, in the drizzling rain. My evening swim plans were then hijacked by Mrs M as a late illness meant I had to go with her to the theatre.
Friday I ran to the train and even that was a challenge and in the evening I did some stretching. If I had gone to my Thursday swim set and pushed the morning run I would only have yoga sessions left for the weekend and could have had a proper recovery. As it stands I still need a fast run and another swim.
Saturday I massively overslept through my planned swim, and shortened my run in order to keep the pace up (7:32s) in the strong wind. 11 hours asleep also messed up something with my body chemistry and I struggled with my depression for the rest of the day. I couldn't even drag myself off the sofa in the evening to do a short yoga session.
So from Thursday afternoon having almost completed my week, and looking at a 3-day recovery weekend, I arrive on Sunday morning still needing a long swim session and short of both yoga sessions.
Sunday I decided on an aerobic swim session and a steady 40 minutes. I went through 1km in 17:23. Pretty close to the pace I was going for reps on Tuesday, but with no rests and then continuing on to do the next 1km in 18:07 and carrying on to 2,250 by the 40 minute mark.
Targets - Swim 3.0 miles, Bike 36.0 miles, Run 17.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Yoga session x2.
Monday - Commute ride mtb to office 7.1 miles in 35 mins.
Commute ride mtb from office 7.1 miles in 40 mins.
Swim with TPT 1,900m in 55 mins.
Tuesday - Commute ride mtb to office 7.1 miles in 32 mins.
Commute run from office 6.9 miles in 66 mins.
Swim at bucksburn 1,300m in 27 mins.
Core session.
Wednesday - Commute run to office 7.1 miles in 68 mins.
Commute ride mtb from office 6.9 miles in 39 mins.
Weights session.
Thursday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.1 miles in 36 mins.
Friday - Commute run (via train) 2.6 miles in 24 mins.
Stretching session.
Saturday - Dyce run 2.6 miles in 20 mins.
Sunday - Swim at bucksburn 2,250m in 40 mins.
Yoga session.
Actuals - Swim 3.4 miles (5,450m). Bike 42.6 miles. Run 19.0 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
25 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 17.5, (16.4), [18.0],
B 254.0, (194.0), [213.4],
R 105.1, (95.0), [104.5].
Core - 6, (6)
Weights - 6, (6)
Stretching - 6, (6)
Yoga - 11, (12)
Fast run sessions - 7, (>6)
Junk swim sessions - 2, (<6)
In the evening was my triathlon club AGM before swimming. It was a mostly technical session and I had to skip some sections as even 6 years on the plate and screws in my shoulder still give me problems during isolation drills.
Tuesday I rolled the mountain bike in to work and in the afternoon I ran home. I put the heart monitor on just out of interest. My steady aerobic run is ticking along nicely in the 150's and feeling comfortable.
I went to swim in the evening with a plan to do a speed endurance set. I did a set of 200m reps starting on 3:45. 15 seconds less recovery than I would normally take. The sum of those reps gets me to about 17:15 for a 1km. At first glance this seems worse than a fortnight ago when my set of 50m reps totalled out to about 16 minutes, but given the huge reduction in rests and lower effort levels this was actually a step forward.
Before bed I squeezed in a core session to try and avoid piling into the weekend again.
Wednesday I ran in to work and cycled home. That is the first time I have managed back-to-back run commutes but the ankle still doesn't like the cold mornings and I was a bit cautious on some of the fresh ice so the pace was all over the place.
In the evening I did my weights session, to take advantage of being my non-swim night.
Thursday I took my winter commuting bike. The ice and snow have cleared and the wet and gritty roads were fine, if a bit chilly, in the drizzling rain. My evening swim plans were then hijacked by Mrs M as a late illness meant I had to go with her to the theatre.
Friday I ran to the train and even that was a challenge and in the evening I did some stretching. If I had gone to my Thursday swim set and pushed the morning run I would only have yoga sessions left for the weekend and could have had a proper recovery. As it stands I still need a fast run and another swim.
Saturday I massively overslept through my planned swim, and shortened my run in order to keep the pace up (7:32s) in the strong wind. 11 hours asleep also messed up something with my body chemistry and I struggled with my depression for the rest of the day. I couldn't even drag myself off the sofa in the evening to do a short yoga session.
So from Thursday afternoon having almost completed my week, and looking at a 3-day recovery weekend, I arrive on Sunday morning still needing a long swim session and short of both yoga sessions.
Sunday I decided on an aerobic swim session and a steady 40 minutes. I went through 1km in 17:23. Pretty close to the pace I was going for reps on Tuesday, but with no rests and then continuing on to do the next 1km in 18:07 and carrying on to 2,250 by the 40 minute mark.
Targets - Swim 3.0 miles, Bike 36.0 miles, Run 17.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Yoga session x2.
Monday - Commute ride mtb to office 7.1 miles in 35 mins.
Commute ride mtb from office 7.1 miles in 40 mins.
Swim with TPT 1,900m in 55 mins.
Tuesday - Commute ride mtb to office 7.1 miles in 32 mins.
Commute run from office 6.9 miles in 66 mins.
Swim at bucksburn 1,300m in 27 mins.
Core session.
Wednesday - Commute run to office 7.1 miles in 68 mins.
Commute ride mtb from office 6.9 miles in 39 mins.
Weights session.
Thursday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.1 miles in 36 mins.
Friday - Commute run (via train) 2.6 miles in 24 mins.
Stretching session.
Saturday - Dyce run 2.6 miles in 20 mins.
Sunday - Swim at bucksburn 2,250m in 40 mins.
Yoga session.
Actuals - Swim 3.4 miles (5,450m). Bike 42.6 miles. Run 19.0 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
25 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 17.5, (16.4), [18.0],
B 254.0, (194.0), [213.4],
R 105.1, (95.0), [104.5].
Core - 6, (6)
Weights - 6, (6)
Stretching - 6, (6)
Yoga - 11, (12)
Fast run sessions - 7, (>6)
Junk swim sessions - 2, (<6)
Comments
Post a Comment