Training Review - Week 10 - March 4 to 10
Monday I had a pair of easy commute rides. Having cruised in to work in 28 minutes it was no huge surprise to find a massive headwind on the way home. I went to swimming in the evening but the session didn't make much sense so I just paddled through the distances for a while.
Tuesday was my Granny's funeral. I was awake early and decided to do a yoga session and a short run reps session in the morning. It was freezing cold and I was struggling with the cold air in my lungs during the reps. I also noticed that as I pass through the 7min/mile pace my left foot changes position from a mid foot to a forefoot strike (as it has always done) but my right foot just clumps along with my long distance clumpy heel strike.
In the evening I went to the pool but I was beyond exhausted. I completely underestimated how much the day had taken out of me. I had a set planned but the traffic in my lane meant that I couldn't actually follow it. I paddled up and down for a while before giving up in order to go home and crash out. That one is going on the junk swim pile.
Wednesday I had another day off work. I did another early yoga session and then went for an easy jog in the morning. It was very slow but I did spend a lot of time working on short drills to try and mobilise my ankle and try and work on a forefoot strike and rebuilding all the muscles and stabilisers that apparently I don't have on the right side at the minute.
I went for a lunchtime swim but again was impacted by the traffic. I tired adjusting my session a couple of times before abandoning it completely. I did do some fast work including a decent set of 12 x 50m reps of 25 front crawl / 25 breast stroke. As I had these down to 50 seconds I decided to test a 50m fc and clocked a PB at the end of the set. So I have plenty of swim endurance and plenty of swim speed, I just seem to be missing something in the middle.
Thursday I woke with a horrible stiffness in my lower back. By the time I had brushed my teeth it eased a little and I decided to ride to work anyway. Once I was on the bike it was fine and a couple of ibuprofen got me through the day at work. The ride home again was fine and I settled in to watch a film before going swimming. When I got up to go swimming I found I couldn't even reach to tie my shoelaces as it had completely seized up. I decided not to risk aggravating it.
Friday I woke up to find my back was worse again. I decided to run to the train instead of the full 7 miles to the office. In the evening I went to see Captain Marvel. I went in feeling a bit tired. I came out 2 hours later thinking I was dying. I even had to resort to getting Mrs M to pick me up from the train station as the 1km walk home from the station seemed impossibly far. The sore back from the last couple of days was apparently just the early sign that I was sick. Playing with a sick teeny person that had flown in from Portugal at Tuesday's funeral has likely exposed me to a flu variant that isn't covered by this year's vaccine.
Saturday I coughed up a lot of disgusting brown mucus whenever I dragged myself off the sofa. I clocked a record low 846 steps.
Sunday I was slightly improved and managed to dawdle all the way to Asda and back.
Another poor week and a third bug in the last 3 months. I am fed up of being sick. I need to start considering that maybe I am working a bit too close to the edge and stressing my immune system.
Targets - Swim 3.0 miles, Bike 36.0 miles, Run 11.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Yoga session x2.
Fast run target pace 7:30 / mile.
Monday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 39 mins.
Swim with TPT 1,900m in 46 mins.
Tuesday - Yoga session 21 mins.
Run reps (3x short) 3.2 miles in 30 mins.
Swim at bucksburn 600m in 15 mins.
Wednesday - Yoga session 25 mins.
Dyce jog (ankle drills) 2.9 miles in 34 mins.
Swim at bucksburn 1,000m in 26 mins.
Thursday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 39 mins.
Friday - Commute run (via train) 2.4 miles in 20 mins.
Saturday - Dying of flu
Sunday - Dying of flu
Actuals - Swim 2.2 miles (3,500). Bike 28.4 miles. Run 8.5 miles.
0 short core, 0 short light weights and 0 stretching / rollering session.
46 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 26.9, (28.4), [31.2],
B 382.4, (338.0), [371.8],
R 149.1, (150.0), [165.0].
Core - 8, (10),
Weights - 7, (10),
Stretching - 7, (10),
Yoga - 14, (20).
Fast run sessions - 10, (>10)
Junk swim sessions - 6, (<10)
Tuesday was my Granny's funeral. I was awake early and decided to do a yoga session and a short run reps session in the morning. It was freezing cold and I was struggling with the cold air in my lungs during the reps. I also noticed that as I pass through the 7min/mile pace my left foot changes position from a mid foot to a forefoot strike (as it has always done) but my right foot just clumps along with my long distance clumpy heel strike.
In the evening I went to the pool but I was beyond exhausted. I completely underestimated how much the day had taken out of me. I had a set planned but the traffic in my lane meant that I couldn't actually follow it. I paddled up and down for a while before giving up in order to go home and crash out. That one is going on the junk swim pile.
Wednesday I had another day off work. I did another early yoga session and then went for an easy jog in the morning. It was very slow but I did spend a lot of time working on short drills to try and mobilise my ankle and try and work on a forefoot strike and rebuilding all the muscles and stabilisers that apparently I don't have on the right side at the minute.
I went for a lunchtime swim but again was impacted by the traffic. I tired adjusting my session a couple of times before abandoning it completely. I did do some fast work including a decent set of 12 x 50m reps of 25 front crawl / 25 breast stroke. As I had these down to 50 seconds I decided to test a 50m fc and clocked a PB at the end of the set. So I have plenty of swim endurance and plenty of swim speed, I just seem to be missing something in the middle.
Thursday I woke with a horrible stiffness in my lower back. By the time I had brushed my teeth it eased a little and I decided to ride to work anyway. Once I was on the bike it was fine and a couple of ibuprofen got me through the day at work. The ride home again was fine and I settled in to watch a film before going swimming. When I got up to go swimming I found I couldn't even reach to tie my shoelaces as it had completely seized up. I decided not to risk aggravating it.
Friday I woke up to find my back was worse again. I decided to run to the train instead of the full 7 miles to the office. In the evening I went to see Captain Marvel. I went in feeling a bit tired. I came out 2 hours later thinking I was dying. I even had to resort to getting Mrs M to pick me up from the train station as the 1km walk home from the station seemed impossibly far. The sore back from the last couple of days was apparently just the early sign that I was sick. Playing with a sick teeny person that had flown in from Portugal at Tuesday's funeral has likely exposed me to a flu variant that isn't covered by this year's vaccine.
Saturday I coughed up a lot of disgusting brown mucus whenever I dragged myself off the sofa. I clocked a record low 846 steps.
Sunday I was slightly improved and managed to dawdle all the way to Asda and back.
Another poor week and a third bug in the last 3 months. I am fed up of being sick. I need to start considering that maybe I am working a bit too close to the edge and stressing my immune system.
Targets - Swim 3.0 miles, Bike 36.0 miles, Run 11.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Yoga session x2.
Fast run target pace 7:30 / mile.
Monday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 39 mins.
Swim with TPT 1,900m in 46 mins.
Tuesday - Yoga session 21 mins.
Run reps (3x short) 3.2 miles in 30 mins.
Swim at bucksburn 600m in 15 mins.
Wednesday - Yoga session 25 mins.
Dyce jog (ankle drills) 2.9 miles in 34 mins.
Swim at bucksburn 1,000m in 26 mins.
Thursday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 39 mins.
Friday - Commute run (via train) 2.4 miles in 20 mins.
Saturday - Dying of flu
Sunday - Dying of flu
Actuals - Swim 2.2 miles (3,500). Bike 28.4 miles. Run 8.5 miles.
0 short core, 0 short light weights and 0 stretching / rollering session.
46 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 26.9, (28.4), [31.2],
B 382.4, (338.0), [371.8],
R 149.1, (150.0), [165.0].
Core - 8, (10),
Weights - 7, (10),
Stretching - 7, (10),
Yoga - 14, (20).
Fast run sessions - 10, (>10)
Junk swim sessions - 6, (<10)
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