Training Review - Week 17 - April 28 to May 5

My ramp down week should be fairly light. So I started the week with two fast commutes (combination of Easter Monday traffic, and the cleaned and serviced bike), and then a full-on swim session. 

 Tuesday I did another pair of overly fast commutes. I went to the pool in the evening needing 800m to finish off my week. I couldn't decide between trying to rip a speed set, try a 1km time trial or just paddle up and down as a recovery session. I decided to let the traffic sort it out. I got a lane to myself so decided on the 1km TT, got less than 50m in to that and decided to change it to a set of 50m reps. 

 Wednesday was an easy commute ride in. I nearly collected a dozy pedestrian at about 2 miles in. That gave me a bit of an adrenaline surge and the rest of my commute was a little less easy on the back of that. In the evening I spent about half an hour on the roller to prep for my massage on Thursday. 

 Thursday I jogged around to the train rather than the full route to the office. Mostly because I hadn't slept well and my hip was killing me. I was so tired that I actually fell asleep during my massage. In the evening we went to see Avengers: Endgame so I didn't have a chance to squeeze anything else in. 

 Friday I had to go to the bank again at lunchtime so I jogged out to the bank and back again.  In the evening I had a look at what was left for the week to figure out how I could the rest of my plan in around flying on Sunday. In order to have any chance of fitting things I need a yoga session each day so I started with that. I spent about half of it with my shoulder blade crunching away so I went straight on the roller afterwards to try and work out the lumps that the masseuse couldn't shift. 

Saturday I started with a yoga session and then was meant to do a fast run. As it rained through the night and into the morning I decided that the risk of injury on the slippery pavements outweighed any potential gain so I coasted round an easy recovery jog and some Pokemon catching instead. 

 Sunday was our first travel day. An early start and a morning flight to Amsterdam really aggravated my hip but it eased off quickly once I was off the plane. Then an afternoon of touristing meant racking up plenty of steps and ending the day exhausted. In the evening I did a short yoga session on the hard hotel floor. 

 A good week going in to the World Champs. I can live with missing a core session and being cautious about my fast run. 
Targets - Swim 2.0 miles, Bike 36.0 miles, Run 11.0 miles.
Stretching session x2, Core session x1, Weights session x1.
Yoga session x3. 

Fast run target pace 6:55 / mile.

Monday - Ride to office 7.1 miles in 27 mins.
Ride from office 7.1 miles in 32 mins.
Swim with TPT 2,400m in 49 mins.

Tuesday - Ride to office 7.1 miles in 28 mins.
Ride from office 7.1 miles in 31 mins.
Swim at bucksburn 1,000m in 22 mins. 

Wednesday - Ride to office 7.1 miles in 27 mins.
Ride from office (via bank) 8.0 miles in 35 mins
Brick run 2.0 miles in 16 mins.
Stretching session. 

Thursday - Commute jog (via train) 2.6 miles in 24 mins. 

Friday - Jog to bank 3.4 miles in 30 mins.
Yoga session 22 mins.
Stretching and rolling session.

Saturday - Yoga session
Dyce run 3.6 miles in 34 mins.
Weights session.

Sunday - Travel day to Amsterdam
Yoga session 21 mins.


Actuals - Swim 2.1 miles (3,400m). Bike 43.5 miles. Run 11.6 miles. 
0 short core, 1 short light weights and 2 stretching / rollering session.
63 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 43.2, (46.4), [51.0], 
B 695.9, (590.0), [649.0],
R 218.9, (227.0), [249.7].
Core         - 12, (17),
Weights    - 13, (17),
Stretching - 15, (17),
Yoga         - 26, (32).

Fast run sessions - 14, (>17) 
Junk swim sessions  - 11, (<17)

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