Kevin's Training Blog of 2019

After the relative success of last week I am going to keep a lot the same.  I have to go back to a 5-day work week for the first time in a while. I am going to stick with the 4 bike commute days and run in on the extra day. I am also going to try and do a brick run off the back of one of my cycle commutes, just to work on that transition between sports.  Targ ets -  Swim 2.5 miles,  Bike 36.0 miles,  Run 11.0 mile s. Stretching session x1, Core session x1, Weights session x1. Yoga session x2. Fast run target 7:10 / mile. (4:30 / km).

Monday I rode my commutes slowly. In the evening I went to swimming expecting to just paddle through another session. I actually started at a decent pace and was clocking some good numbers for the first half of the session. Then I had a bit of a coughing fit during one of the rests and that aggravated the strained muscle in my rib. From there the pace dropped and I only managed a handful more reps before I had to give it up.  Tuesday was almost a mirror image. Easy commutes and a swim reps session in the evening. I survived the full reps session without coughing or any rib problems. Almost back to normal pre-flu pace.  Wednesday was a lazy commute in but I put a bit of effort in on the way home. That wasn't hugely evident on the clock but was certainly different in my legs. I then went straight out for a short brick run, just to see how my knee is after my fall at the weekend. It is still swollen and stiff but is not particularly painful.  Thursday, another two easy ...

I am going to commute on the bike Monday to Thursday this week.  My fast run should come on Sunday at Moray 10k. In order to hit my pace target for this week I have to run a sub-45. In the same breath that sounds both incredibly slow and yet way beyond what I can manage at the minute. It will at least be interesting to see what happens.  The rest of my run miles will be from a couple of short jogs in the evening or at lunchtimes. I have a holiday again on Friday, last of my carryover days from 2018.  The swim target reduces this week as I intended to up the pace. I will likely use this last week of holiday to actually do more swim miles but try to keep them at pace.  Targ ets -  Swim 2.5 miles,  Bike 36.0 miles,  Run 11.0 mile s. Stretching session x1, Core session x1, Weights session x1. Yoga session x2. Fast run target 7:15 / mile. (4:30 / km).

Monday I was still suffering with the annoying cough but dragged myself to the pool anyway. I only managed 750m before I tried to cough and ended up with a lung full of chlorinated water. Definitely one for the junk swim pile. Tuesday I went for lazy bike commutes, just to get some numbers on the board. In the evening I should have gone swimming but decided to be a bit more sensible since I was still coughing and my resting heart rate is still in the 55-60 range.  Wednesday was another pair of lazy commutes with a slight extension when I realised I had forgotten my phone in the morning and had to go back. Thursday I was out at a conference all day so I didn't have commutes. I did manage a trip to the pool in the evening. I did a solid 20-minute test just to see if I was completely clear of the flu, I am not.  Friday I had a day off work. I slept nearly 12 hours before getting up late. I did a very slow jog in the morning just to test out my lungs and ankle. At lunchtime ...