Training Review - Week 14 - April 1 to 7
Monday simple commutes and a club swim session.
Tuesday I did another couple of standard commute rides.
In the evening I went swimming with a plan to do a set of 100m reps. I managed 3 on good times before some idiot from the slow lane decided he wanted to breast-stroke in my lane. I tried to adjust my session to work around him but he was so slow I just couldn't work anything around his pace. I did a couple of 50m reps and then just paddled up and down doing some breast-stroke myself. Definitely one for the junk swim pile. Once I got home I decided to squeeze in my weights session to make up for the poor swim.
Wednesday I did my commute rides but when I arrived home I had too many other things to do and skipped my planned brick run. Probably for the best as my legs are still not recovered from racing on Sunday.
Thursday I had planned to run to work. When I woke up there was a raging storm and I decided instead to run to the train. After work I had a night out for another work leaving do. I had planned to get back in time to swim but the train I needed to take was cancelled and the next one was too late.
Friday I rode my commutes again.
Saturday I started the morning with my fast run. That lasted less than 2 miles as I couldn't even hold my race pace from last week's 10k. I decided at that point to adapt my plan and extend my Saturday run for an extra couple of miles and then use my Sunday run to do some fast reps instead.
Then I went out to Newtonhill for my first open water swim of the year. That lasted less than 2 minutes as I couldn't cope with the cold. Despite the gloves, socks, and my warmest wetsuit I was absolutely freezing and only managed about a dozen strokes before I had to turn back.
Sunday I went for a swim in the morning. This wasn't on my plan but having missed Thursday and bailed on Saturday I needed to do something to fill out my week. I did a set of 200m reps. Pace is coming but it is getting a bit late for any real breakthrough before Spain.
I then went out for a reps session to get my fast run for the week. I seem to have run in to a bit of a pace limit. I am going to blame it a bit on the miles this week and the total lack of any attempt to recover from racing last weekend.
A full week for the second week in a row. Despite cutting Thursday's running and completely dropping the swim, failing to get up to pace for Saturday's run and then only managing ~50m of my open water swim, I still managed to make everything for the week.
Through 500 miles on the bike and now ahead of my stretch bike target.
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 pace 7:10 / mile.
Monday - Commute ride to office 7.1 miles in 35 mins.
Commute ride from office 7.1 miles in 35 mins.
Swim with TPT 2,000m in 53 mins.
Tuesday - Commute ride to office 7.1 miles in 27 mins.
Commute ride from office 7.1 miles in 35 mins.
Swim at bucksburn 800m in 20 mins.
Weights session.
Wednesday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 34 mins.
Stretching session.
Thursday - Commute run to office 2.6 miles in 23 mins.
Friday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 33 mins.
Saturday - Dyce jog 5 miles in 44 mins.
Swim at Newtonhill 50m in 2 mins.
Sunday - Swim at bucksburn 1,400m in 30 mins.
Park reps 3.8 miles in 34 mins.
Core session.
Yoga session.
Actuals - Swim 2.6 miles (4,250m). Bike 56.2 miles. Run 11.4 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
40 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 35.3, (39.4), [43.3],
B 536.8, (482.0), [530.2],
R 184.1, (194.0), [213.4].
Core - 10, (14),
Weights - 9, (14),
Stretching - 10, (14),
Yoga - 18, (28).
Fast run sessions - 12, (>14)
Tuesday I did another couple of standard commute rides.
In the evening I went swimming with a plan to do a set of 100m reps. I managed 3 on good times before some idiot from the slow lane decided he wanted to breast-stroke in my lane. I tried to adjust my session to work around him but he was so slow I just couldn't work anything around his pace. I did a couple of 50m reps and then just paddled up and down doing some breast-stroke myself. Definitely one for the junk swim pile. Once I got home I decided to squeeze in my weights session to make up for the poor swim.
Wednesday I did my commute rides but when I arrived home I had too many other things to do and skipped my planned brick run. Probably for the best as my legs are still not recovered from racing on Sunday.
Thursday I had planned to run to work. When I woke up there was a raging storm and I decided instead to run to the train. After work I had a night out for another work leaving do. I had planned to get back in time to swim but the train I needed to take was cancelled and the next one was too late.
Friday I rode my commutes again.
Saturday I started the morning with my fast run. That lasted less than 2 miles as I couldn't even hold my race pace from last week's 10k. I decided at that point to adapt my plan and extend my Saturday run for an extra couple of miles and then use my Sunday run to do some fast reps instead.
Then I went out to Newtonhill for my first open water swim of the year. That lasted less than 2 minutes as I couldn't cope with the cold. Despite the gloves, socks, and my warmest wetsuit I was absolutely freezing and only managed about a dozen strokes before I had to turn back.
Sunday I went for a swim in the morning. This wasn't on my plan but having missed Thursday and bailed on Saturday I needed to do something to fill out my week. I did a set of 200m reps. Pace is coming but it is getting a bit late for any real breakthrough before Spain.
I then went out for a reps session to get my fast run for the week. I seem to have run in to a bit of a pace limit. I am going to blame it a bit on the miles this week and the total lack of any attempt to recover from racing last weekend.
A full week for the second week in a row. Despite cutting Thursday's running and completely dropping the swim, failing to get up to pace for Saturday's run and then only managing ~50m of my open water swim, I still managed to make everything for the week.
Through 500 miles on the bike and now ahead of my stretch bike target.
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 pace 7:10 / mile.
Monday - Commute ride to office 7.1 miles in 35 mins.
Commute ride from office 7.1 miles in 35 mins.
Swim with TPT 2,000m in 53 mins.
Tuesday - Commute ride to office 7.1 miles in 27 mins.
Commute ride from office 7.1 miles in 35 mins.
Swim at bucksburn 800m in 20 mins.
Weights session.
Wednesday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 34 mins.
Stretching session.
Thursday - Commute run to office 2.6 miles in 23 mins.
Friday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 33 mins.
Saturday - Dyce jog 5 miles in 44 mins.
Swim at Newtonhill 50m in 2 mins.
Sunday - Swim at bucksburn 1,400m in 30 mins.
Park reps 3.8 miles in 34 mins.
Core session.
Yoga session.
Actuals - Swim 2.6 miles (4,250m). Bike 56.2 miles. Run 11.4 miles.
1 short core, 1 short light weights and 1 stretching / rollering session.
40 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 35.3, (39.4), [43.3],
B 536.8, (482.0), [530.2],
R 184.1, (194.0), [213.4].
Core - 10, (14),
Weights - 9, (14),
Stretching - 10, (14),
Yoga - 18, (28).
Fast run sessions - 12, (>14)
Junk swim sessions - 11, (<14)
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