Training Review - Week 8 - Feb 18 to 24


Monday I thought I was clear of the cold so I took my commutes as easy spins on my winter road bike. The weather is almost spring-like and it was the first time that both rides were effectively in daylight. 

 Tuesday I had to take the car to work. 

 I then lost track of the week and thought it was Wednesday when I got home and went out for my fast run. While it was a pretty good run, and well within my fast run target for this week, it did aggravate my hip and convince me that my lungs need another day to get clear of the cold so I skipped my planned swim session. 

 I did a short core session in the evening though, just to move the numbers and the backlog a little.

 Wednesday was another day of commuting in the car. That was primarily so that I could go to the hospital in the afternoon for an updated set of x-rays on my ankle. It appears that removing the screws has improved my mobility but has been insufficient to weaken or break the bone bridge that grew along the screws between my tibia and fibula. I am being sent to see another specialist about whether it is worth going in to do more work on that or not. 

 I then went to visit my granny in the hospital.

 When I got home I went out for an easy jog just to save myself from a lazy day. In the evening I did a short weights session and some stretching. 

Thursday I rode in to work, and jogged home. That was a struggle. I have still not recovered from Tuesday's fast run and the aerobic miles just aggravated the tightness in my hip and ankle. I did drag myself to the pool in the evening with a planned pyramid session. I changed that to a ramp session once I got started and couldn't get anywhere near my planned pace. Then, after a coughing fit, I dropped the final 400m rep off the end of it.

 Friday I woke to find that neither my hip or ankle had improved overnight and there was no way I was going to manage my run to the office. I cut it to a jog to the train and then on to the office from there. I then rode home in the evening. 

Saturday I dragged myself to the pool but was having problems with my right shoulder so I basically did a warm-up and then quit. I followed that up with a very lazy jog in the sun, just to get some miles for the sake of miles. 

 In the afternoon we went to visit my granny in the hospital again. She has deteriorated significantly through the week and isn't expected to last much longer. 

 In the evening I spent a good 20 minutes on the roller trying to work out the kink in my right shoulder without much success.

Sunday morning I woke to find my shoulder was worse again. I decided to skip my planned swim rather than do a second junk day in a row. After watching a bit of the SuperLeague Triathlon in the morning I did a yoga session to try and work out some of the aches and tightness that have been building up. 

 It hasn't been a great week on the numbers but I am happy enough coming off last week's cold and dealing with my shoulder problem.

 Next week is likely to be worse.


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 to office 7.1 miles in 35 mins.
Commute ride from office 7.1 miles in 35 mins. 
Swim with TPT 1,100 m in 32 mins. 

Tuesday - Dyce run 2.6 miles in 19 mins. 
Core session.

Wednesday - Dyce jog 3.1 miles in 32 mins.
Weights session.
Stretching session. 

Thursday - Commute ride to office 7.1 miles in 30 mins.
Commute run from office 6.9 miles in 67 mins. 
Swim at bucksburn 1,350m in 27 mins. 

Friday - Commute run to office (via train) 3.1 miles in 33 mins. 
Commute ride from office 7.1 miles in 35 mins.

Saturday - Swim at bucksburn 650m in 15 mins. 
Rollering.

Sunday - Yoga session.


Actuals - Swim 1.9 miles (3,100m). Bike 28.4 miles. Run 20.8 miles. 
1 short core, 1 short light weights and 2 stretching / rollering session.
15 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 21.6, (22.4), [24.6], 
B 310.8, (266.0), [292.6],
R 128.4, (129.0), [141.9].
Core         - 7, (8)
Weights    - 7, (8)
Stretching - 7, (8)
Yoga         - 12, (16)

Fast run sessions     - 8, (>8) 
Junk swim sessions  - 3, (<8)

Comments

Post a Comment

Popular posts from this blog

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...
Read more

Boxing Day

I have been for my run at Kirkhill this morning. Without Dexter it was empty and a bit depressing. Also I didn't speak to another person for the whole day. Normally I have Dexter this week as an excuse to at least go out and walk him and talk to people in the park. Part of the reason I took the temporary delivery job was to try and make sure that I get out and talk to people and feel less alone. I don't always manage to get to talk to someone every day but this is the first time I have noticed. On work days I chat to a couple of my colleagues and to some customers, on swim days I normally chat to the other swimmers or the staff. And if neither of those I can normally visit my granny  so I am at least getting some human interaction.  From tomorrow I will get back to my temporary job as a bit of a distraction. I will also get a visit to the pool so at the very least I say hello to the staff on my way in and out. 
Read more

Training Review - Week 15 - April 8 to 14

Monday I did a pair of standard commutes. I added a brick run when I got home. My plan was to go at a hard pace and see how it went to try and get a fixed run in at this week's pace. I actually managed to go at race pace for a mile and a half. That was a big confidence boost. Faster pace than any run, race or even reps session that I have done since breaking my ankle. I just need to double that distance without dropping the pace. Somehow while I was showering after my run I managed to cut my foot on a tiny piece of glass. It was about the size of a small grain of sand and I thought nothing about it. Even when Mrs M pointed out the small blood stain soaking through my new white socks I ignored it. Then I got to the pool for my swim session and realised it was much worse than I thought. It had cut a tiny flap of skin, only about 5mm long, but surprisingly deep. As I kicked, the little flap of skin opened and became agony. It felt as if the glass was still in there a...
Read more