Training Review - Week 19 - May 6 to 12

Monday I did an easy run lap of Vigo town centre while taking some photos of the sculptures that I had missed through the week. In the afternoon I decided to chill out on the hotel terrace for a couple of hours. I wasn't paying enough attention to the clearing clouds though and ended up with a front-side sunburn. 

Tuesday was a lost travel day. I was home in time to do a run or swim in the evening but decided to chill out instead. I did do a bit of stretching whilst trying not to aggravate my sunburn. 

Wednesday was my first day back at work. I did a couple of easy commutes and then a short brick run.

 Thursday I road to work at a ridiculous pace, hit every green light on the way in and I think there was tailwind to boot. And it wasn't a huge headwind on the way home. In the evening I dragged myself to the pool to see how I would cope with my sunburn in the water. I paddled along an easy 20-minutes which is definitely going in the 'junk swim' box. 

Friday I had as close as I could get to a rest day. I had planned a yoga session in the evening but my sunburn made that impossible. I forced myself through a bit of rollering and did some massage work on my ankle. 

 Saturday was the North District Athletics Championships which will get a post to itself. 

 Sunday I went for a swim reps session at bucksburn in the morning. 

 Not a great week as my sunburn from Monday has been hampering most of the rest of the week. 

Targets - Swim 2.5 miles, Bike 24.0 miles, Run 11.0 miles.
Stretching session x2, Core session x1, Weights session x1.
Yoga session x2. 

Fast run target pace 6:45 / mile.

Monday - Vigo jog 2.6 miles in 36 mins.

 Tuesday - Travel day Vigo-Amsterdam-Aberdeen.
Stretching and rollering.

Wednesday - Ride to office 7.1 miles in 31 mins.
Ride from office 7.1 miles in 37 mins.
Brick run 2.1 miles in 18 mins.

Thursday - Ride to office 7.1 miles in 
Ride from office 7.1 miles in 
Swim at bucksburn 1,100m in 20 mins.

Friday - Stretching and rollering session.

Saturday - North District Championships
400m Hurdles - 1:22.24
5,000m - 20:41.09 (pace 6:40 / mile)
110m Hurdles - 25.39 secs
Warm-ups and cool-downs 4.8 miles in 50 mins.

Sunday - Swim at bucksburn 1,150m in 25 mins.

Actuals - Swim 1.5 miles (2,250m). Bike 28.4 miles. Run 12.9 miles. 
0 short core, 0 short light weights and 2 stretching / rollering session.
0 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 46.0, (49.5), [54.5], 
B 724.3, (614.0), [675.4],
R 246.1, (249.0), [273.9].
Core         - 12, (18),
Weights    - 13, (18),
Stretching - 18, (20),
Yoga         - 27, (34).

Fast run sessions - 15, (>19) 
Junk swim sessions  - 12, (<19)

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