Training Plan - Week 16 - April 15 to 21

This should be the start of my ramp down into Spain abut I am going to go another week on the speed work. 

 It looks cool but dry all week, but I am going to stick with the winter bike for commuting. 

 I don't think I got anything particularly useful from the 50m pool (certainly not £5.90's worth!), and it is still too cold for open water, so I am just going to stick to the short course pools for my swims. 


Targets - Swim 2.5 miles, Bike 36.0 miles, Run 11.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Yoga session x2.

Fast run target 7:00 / mile (4:21 / km).

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