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 and every kick was a stabbing pain. I managed less than a length of that before resorting to an arms-only paddle back. I got the pool first aid kit out but couldn't get a plaster to stick so had to call it a day and head home.

 For some reason that kicked off my depression in a fairly major way. I haven't had an attack this bad in months, maybe a couple of years. 

After some sleep I felt a lot better but still not great. I did my bike commutes again but skipped my planned brick run and reshuffled the second half of my week. In the evening I went to the pool without a planned session. I did a bit of a warm up before deciding that I would just carry that on and do a solid 30 minutes. 

Wednesday I did my commutes and then went out for a reps run session. I planned to do as many 1km reps as I could manage, on five minute starts, until I missed my weekly target pace (~4:24/km). I completely misjudged the first one and did a 3:52, then followed that with a 3:58, and a 4:08. I should have done another (at least one more) but I decided to take the three reps at race pace as a good day. 

 Thursday I had to drop my car at the dealership and then run down to work. I had planned to run back to collect it again in the evening but they took forever to even get to plugging it in to the diagnostics so I went home on the train while they kept hold of the car for further diagnosis.

 I nearly fell asleep again in the evening but managed to make it to the pool. I did a planned set of 10 x 100m reps, aiming for 1:40. I actually did 1:32-1:38. I am happy enough with that.  I would have liked to be at 1:30's before going to Spain. 

 Friday I decided to commute on the bike. I already had my miles for the week but the bike is just the easiest way to commute. 

Saturday I went to ASV for a swim. It is still too cold to be swimming outdoors and I wanted to do some longer sections between turns. I did a yoga session in the evening.

 Sunday I did my second yoga session and then went out for a longer run. I wanted to keep the pace around 8 minute/mile but to go a bit further. In the evening I did an extra weights session. 

This was about as good a week as I could have hoped for. Especially given the flu I had last month. The last time I did a training run over 5 miles in under 8 minutes was April 2017, the week I was setting my 10k PB. The only other run I have done anywhere near that in the lsat two years was Moray 10k last month. Being smarter about my running this year, rather than just piling on miles for the sake of it has definitely worked. My swim pace is also coming round. It is a few weeks behind where I would have liked, but I think there is a bit more in the tank if I had a proper rest and tried a faster session.    

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 7:05 / mile.

Monday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 35 mins.
Brick run 1.5 miles in 10 mins. (Pace 6:36)

Tuesday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.1 miles in 34 mins.
Swim at bucksburn 1,650m in 30 mins.

Wednesday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 35 mins.
Reps run 4.5 miles in 39 mins. (3x1km Pace/mile 6:13, 6:20, 6:37).
Weights session.
Rollering session.

Thursday - Run from Vardys 1.1 miles in 9 mins. 
Swim at bucksburn 1,000m in 20 mins.
Core session.

Friday - Commute ride to office 7.1 miles in 34 mins.
Commute ride from office (via Vardys) 9.1 miles in 41 mins.

Saturday - Steady swim at ASV 2,100m in 40 mins. 
Yoga session 20 mins.

Sunday - Yoga session 20 mins. 
Dyce run 5.0 miles in 40 mins.
Weights session. 

Actuals - Swim 3.0 miles (4,800m). Bike 58.8 miles. Run 12.1 miles. 
1 short core, 2 short light weights and 1 stretching / rollering session.
40 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 38.5, (41.9), [46.1], 
B 595.6, (518.0), [569.8],
R 196.2, (205.0), [225.5].
Core         - 11, (15),
Weights    - 11, (15),
Stretching - 11, (15),
Yoga         - 20, (30).

Fast run sessions - 13, (>14) 
Junk swim sessions  - 11, (<14)

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