Training Review - Week 9 - Feb 25 to Mar 4


Monday to Wednesday I rode in to work. Monday evening I struggled through Club swimming with a tight lump in the back of my shoulder blade. Tuesday I struggled even more through a lazy swim with an even tighter lump in my shoulder blade. 
Tuesday night my Granny passed away. It has been expected for the last couple of weeks, so wasn't a shock but was obviously still upsetting. 
Thursday I went to see the massage therapist that occasionally visits my office. I had spoken to her before about whether she could do a sports massage, particularly on my back, but she said that was outside her skills. This week the shoulder blade / back knot that I have been fighting was pulling on everything else and hurting my neck and shoulder so much that I figured if she could even ease those areas would be an improvement. She did a decent job on those but also managed to do a little bit of work on the knot which has certainly helped. 

 Friday night I went out for a fast run round Dyce. I tried to take it a bit easier than last week as the damage I did on that run took the best part of a week to ease off. Despite reining in the effort levels to something much more sustainable, I was only 9 seconds slower than last week. 

 Saturday I slept through swimming and went for a lazy jog with Dexter in the morning. Nearly lost him at one point. then I completely failed to do anything for the rest of the day. 

 Sunday I slept through swimming again. I did do yoga and core sessions in the morning. I also went for an easy run. Although if I had realised a bit earlier that I was actually going quite quickly, despite being comfortable and easy paced, I could have pushed along a bit and clocked off another fast run against this weeks target pace. 


 Two junk swims in the same week was disappointing. Then missing both swims at the weekend was just lazy. The plan to run shorter but faster, meant I run two sub-8-min runs for only the second time since breaking my ankle. I really didn't make the best of having Dexter visit for the week either. 

Targets - Swim 3.0 miles, Bike 36.0 miles, Run 10.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Yoga session x2. 
Fast run target pace 7:35 / mile.

Monday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.1 miles in 33 mins. 
Swim with TPT  2,250m in 53 mins. 

Tuesday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.4 miles in 39 mins. 
Swim at bucksburn 1,100m in 20 mins. 

Wednesday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.4 miles in 39 mins. 

Thursday - Commute run ( via train) 2.5 miles in 23 mins.

Friday - Swim at bucksburn 1,600m in 30 mins.
Dyce run 2.6 miles in 19 mins (pace 7:15)

 Saturday - Jog with Dexter 3.7 miles in 46 mins.

Sunday - Yoga session 22 mins.
Dyce run 3.4 miles in 27 mins. (pace 7:46)
Core session.

Actuals - Swim 3.1 miles (4,950). Bike 43.2 miles. Run 12.2 miles. 
1 short core, 0 short light weights and 0 stretching / rollering session.
22 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 24.7, (25.4), [27.9], 
B 354.0, (302.0), [332.2],
R 140.6, (139.0), [152.9].
Core         - 8, (9)
Weights    - 7, (9)
Stretching - 7, (9)
Yoga         - 13, (18)

Fast run sessions     - 9, (>9) 
Junk swim sessions  - 4, (<9)

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