Training Review - Week 16 - April 15 to 21
Monday I rode to work against a massive headwind in the morning. That normally pays off when I get the tailwind on the way home, but Vardy's had finally finished with my car so I jogged up to collect it (into the still solid headwind) after work.
I went to the club swim session in the evening but I couldn't get anywhere near the planned pace for the session. I worked my way through all 2,500m of it, and it turns out that was actually my longest swim session of the year. That almost makes up for the terrible pace.
Tuesday I planned to run to work and ride home. As I rolled out of bed in the morning it was instantly clear that wasn't going to happen. I could barely muster a fast jog to the train. I had hoped that having warmed up with that and then a bit of stretching on the train I might muster a couple of miles of something faster round to the office. That didn't happen.
In the evening I went to the pool and managed a set of 150m reps. Not quite at the pace I was doing the last few weeks, but better than Monday's dismal effort.
Wednesday I had a recovery day. Easy ride commutes at low effort. In the evening I spent a solid 40 minutes on the roller trying to pop some of the bubbles in my back.
Thursday was another pair of easy commute rides. The office massage girl was in and had a go at my back. The rollering made a noticeable difference from her previous attempt. In the evening I went to the pool and did a short mixed stroke session.
Friday was another couple of easy commutes as I continue to ramp down towards Spain.
Saturday morning's yoga session was quite short. I then went out for a run, with the intention of going hard at pace and seeing how long I could hold it. I managed to get through 2 miles then did a bit of a cool down from there. It felt quite good until I got my spreadsheet out and realised that I did a fairly similar pace way back in February, but held it for 2.5 miles. But it was under 7:00 so it counts as my fast run for the week.
Sunday I did another short yoga session and then a steady easy run in the morning. In the evening I rounded out my weights and core sessions for a full week.
Through 200 run miles for the year. I am most pleased this week that I didn't just get carried away trying to squeeze in extra sessions. I could have swum both days at the weekend, could have run further both days at the weekend, or done some brick runs off the bike in evenings. The only thing I did a bit too much of was cycling and that is all easy commute rides so not doing any damage.
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 7:00 / mile.
Monday - Ride to office 7.1 miles in 35 mins.
Jog to Vardys 0.8 miles in 7 mins.
Swim with TPT 2,550m in 55 mins.
Tuesday - Jog to office (via train) 3.2 miles in 33 mins.
Ride from office 7.1 miles in 35 mins.
Swim at bucksburn 900m in 22 mins.
Wednesday - Ride to office 7.1 miles in 30 mins.
Ride from office 7.1 miles in 37 mins.
Stretching and rolling session.
Thursday - Ride to office 7.1 miles in 30 mins.
Ride from office 7.1 miles in 35 mins.
Swim at bucksburn 750m in 20 mins.
Stretching and rolling session.
Friday - Ride to office 7.1 miles in 35 mins.
Ride from office 7.1 miles in 35 mins.
Saturday - Yoga session 14 mins.
Dyce run 2.2 miles in 15 mins. (pace 6:55)
Cool down 0.4 miles in 4 mins.
Weights session.
Core session.
Sunday - Yoga session 20 mins.
Easy run 4.5 miles in 40 mins.
Weights session.
Core session.
Actuals - Swim 2.6 miles (4,200m). Bike 56.8 miles. Run 11.1 miles.
1 short core, 1 short light weights and 2 stretching / rollering session.
34 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 41.1, (44.4), [48.8],
B 652.4, (554.0), [609.4],
R 207.3, (216.0), [237.6].
Core - 12, (16),
Weights - 12, (16),
Stretching - 13, (16),
Yoga - 22, (32).
Fast run sessions - 14, (>16)
I went to the club swim session in the evening but I couldn't get anywhere near the planned pace for the session. I worked my way through all 2,500m of it, and it turns out that was actually my longest swim session of the year. That almost makes up for the terrible pace.
Tuesday I planned to run to work and ride home. As I rolled out of bed in the morning it was instantly clear that wasn't going to happen. I could barely muster a fast jog to the train. I had hoped that having warmed up with that and then a bit of stretching on the train I might muster a couple of miles of something faster round to the office. That didn't happen.
In the evening I went to the pool and managed a set of 150m reps. Not quite at the pace I was doing the last few weeks, but better than Monday's dismal effort.
Wednesday I had a recovery day. Easy ride commutes at low effort. In the evening I spent a solid 40 minutes on the roller trying to pop some of the bubbles in my back.
Thursday was another pair of easy commute rides. The office massage girl was in and had a go at my back. The rollering made a noticeable difference from her previous attempt. In the evening I went to the pool and did a short mixed stroke session.
Friday was another couple of easy commutes as I continue to ramp down towards Spain.
Saturday morning's yoga session was quite short. I then went out for a run, with the intention of going hard at pace and seeing how long I could hold it. I managed to get through 2 miles then did a bit of a cool down from there. It felt quite good until I got my spreadsheet out and realised that I did a fairly similar pace way back in February, but held it for 2.5 miles. But it was under 7:00 so it counts as my fast run for the week.
Sunday I did another short yoga session and then a steady easy run in the morning. In the evening I rounded out my weights and core sessions for a full week.
Through 200 run miles for the year. I am most pleased this week that I didn't just get carried away trying to squeeze in extra sessions. I could have swum both days at the weekend, could have run further both days at the weekend, or done some brick runs off the bike in evenings. The only thing I did a bit too much of was cycling and that is all easy commute rides so not doing any damage.
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 7:00 / mile.
Monday - Ride to office 7.1 miles in 35 mins.
Jog to Vardys 0.8 miles in 7 mins.
Swim with TPT 2,550m in 55 mins.
Tuesday - Jog to office (via train) 3.2 miles in 33 mins.
Ride from office 7.1 miles in 35 mins.
Swim at bucksburn 900m in 22 mins.
Wednesday - Ride to office 7.1 miles in 30 mins.
Ride from office 7.1 miles in 37 mins.
Stretching and rolling session.
Thursday - Ride to office 7.1 miles in 30 mins.
Ride from office 7.1 miles in 35 mins.
Swim at bucksburn 750m in 20 mins.
Stretching and rolling session.
Friday - Ride to office 7.1 miles in 35 mins.
Ride from office 7.1 miles in 35 mins.
Saturday - Yoga session 14 mins.
Dyce run 2.2 miles in 15 mins. (pace 6:55)
Cool down 0.4 miles in 4 mins.
Weights session.
Core session.
Sunday - Yoga session 20 mins.
Easy run 4.5 miles in 40 mins.
Weights session.
Core session.
Actuals - Swim 2.6 miles (4,200m). Bike 56.8 miles. Run 11.1 miles.
1 short core, 1 short light weights and 2 stretching / rollering session.
34 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 41.1, (44.4), [48.8],
B 652.4, (554.0), [609.4],
R 207.3, (216.0), [237.6].
Core - 12, (16),
Weights - 12, (16),
Stretching - 13, (16),
Yoga - 22, (32).
Fast run sessions - 14, (>16)
Junk swim sessions - 11, (<16)
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