And another completely standard week.
The only difference is that this week comes with the first of my monthly reviews.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday, 30 January 2017
Training Review - Week 4 - Jan 23 to 29
I come in to this week already ahead of my end of week targets for biking and running so those are just chasing weekly numbers and stretch targets. By the end of Monday night's swim set I was within 300m of my base swim target as well. Everything else for the rest of the week is just putting me up towards stretch targets and beyond.
Tuesday I ran in to the office, but a great deal slower than last week as I had a lot of tightness in my back and shoulders. In the evening I started yoga session 18 but wasn't enjoying it so bailed on it after 12 minutes. Instead I got the roller out to try and fix some of the worst of the tightness in my back and iron out some of the lurks in my calves.
Wednesday I moved back to the road bike for a commute as the weather had warmed up to 8 degrees. That gave me a chance to test out my new aero helmet. I could have tested it on the mountain bike but there is eventually a limit as to how stupid I am willing to look on my commute. I had a couple of minor mechanicals as I have not done a very good job of maintaining my road bike whenever I am not using it.
In the evening I went to bucksburn for a swim set. 30 mins of 100m reps starting every 2:30. Target was to match or better my pace from the same set on January 2nd where I did 1:39-1:48. After the first 4 were all under 1:30 I started to pay the price and slowed to 1:35-1:38 for the rest of the session. Still a huge improvement in 3 weeks and the first 4 reps all in at 100m PB pace.
Thursday I had a planned cinema trip in the evening but Hacksaw Ridge wasn't on her list so I was going on my own. That meant I had a chance to get in a second run between work and film. So on my run in to work in the morning I purposefully tried to rein in my effort levels and yet somehow still came in quicker than Tuesday. My jog in the evening was also at a much better pace despite having to detour through the city centre and some congested pavements.
Friday was just a pair of easy rides to work and then almost an hour on the roller in the evening to try and ease off the accumulation of aches from through the week. I skipped yet another yoga session leaving me very short this week.
Saturday I rose early to jog to the pool, swim and easy 30 mins and then jog home again. Having crushed all my miles for the week again I did finally manage to get in another yoga session in the evening.
Sunday I decided to stick with most of a rest day and avoid any major miles. I did my core and weights sessions in the morning and a yoga session in the evening.
Slightly less yoga this week than I would ideally like but that is partly because I am not enjoying this years sessions as much, and partly that I am just piling in sessions elsewhere and the extra recovery time in the evenings is more valuable than the 30 mins a day of yoga.
Everything else is still going at a ridiculous rate. Having taken Sunday as a mostly recovery day I miss out on a marathon of running again, but still smash even my stretch target for the week again. Similarly on the bike, my commuting miles continue to be way above my targets and with the surprisingly mild winter I am getting more road bike commutes than I expected as well.
Swimming I am over my weekly miles and just at the stretch target but since the targets are set over 50% higher than any previous swim year it is fantastic to be anywhere near the stretch numbers. For comparison, in my biggest previous swim year I didn't reach my current total of 12.9 miles until Feb 22nd.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 20 mins of yoga.
Monday - Ride to office mtb 7.1 miles in 34 mins.
Ride from office mtb 7.2 miles in 38 mins.
Swim with TPT 2,250m in 52 mins.
Tuesday - Commute run 6.9 miles in 63 mins.
A bit of yoga.
Stretching and rollering session.
Wednesday - Ride to office 7.1 miles in 38 mins.
Ride from office 7.0 miles in 34 mins.
Swim at bucksburn 1,600m in 41 mins.
Thursday - Commute run 6.8 miles in 61 mins.
Extra run 4.4 miles in 35 mins.
Friday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.3 miles in 38 mins.
Rollering session.
Saturday - Jog to bucksburn 2.4 miles in 24 mins.
Easy 30min swim, 1,650m.
Jog from bucksburn 2.5 miles in 23 mins.
Yoga session - Yoga Revolution Day 19
Sunday - Core and weights sessions.
Yoga session - Yoga Revolution Day 20
Actuals - Swim 3.4 miles (5,500 m). Bike 42.8 miles. Run 23.0 miles. 1 short core, 1 short light weights and 2 stretching / rollering session. 67 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 12.9 (11.0) [12.7],
B 138.7 (110.0) [132.0],
R 104.0 (77.0) [87.0].
Monday, 23 January 2017
Training Plan - Week 4 - Jan 23 to 29
And another completely standard week.
The cold weather and road conditions are starting to give me some problems. I have managed to avoid the treadmill and the turbo trainer so far this winter and am still managing to get all my miles in and more.
I have also been a bit lucky that the rest of life has fitted in quite well.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
The cold weather and road conditions are starting to give me some problems. I have managed to avoid the treadmill and the turbo trainer so far this winter and am still managing to get all my miles in and more.
I have also been a bit lucky that the rest of life has fitted in quite well.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Training Review - Week 3 - Jan 16 to 22
A comfortable start to the week with mountain bike commutes was followed by a crash into a really tough swim session. I was swimming really well through the session but paying the price by the end as I started to cramp up. By the time I got home it was too late to get in my yoga session before bed time. I did a bit of stretching before bed, but not enough to count as a whole session.
I fully expected to suffer on my Tuesday morning commute having pushed the swim set on Monday evening and then not done any stretching or yoga. And for the first couple of miles I did, grinding out 9-min/miles. From there things started to smooth out and with some clear runs through traffic lights I ended up coasting in under an hour. In the evening I went on to yoga session 14 and also did last weeks core session.
Wednesday I did a pair of fairly solid mountain bike commutes despite some issues with my drivetrain and shifting. At night I went to bucksburn to swim. Planned session was 200m reps with 60 secs recovery, and as many of those as I can manage under 3:30. I started in the same 3:20 that I did a fortnight ago but instead of losing two seconds each till a 3:33 for number 5 this time I went faster till I hit a 3:12. Number 6 was a pretty heavy reality check as I lost 15 seconds on the previous rep and went 3:34. Still a whole rep better than last time out and some ridiculous fast times in the middle of the set.
After swimming I had a second dinner but rather than do yoga before bed I decided to catch up on the missed weights session and stretching session from last week. That clears my backlog from last week.
Thursday morning's run to work started a bit gingerly as the pavements had frosted and iced up overnight, but once I got a bit more comfortable with my footing I was flying and ended up clocking my fastest commute run and averaging just under 8 min/miles. On the way home (after a trip to see the truly awful XXX: Return of Xander Cage) I noticed that the road and pavement conditions had deteriorated even further and that cycling on Friday was going to be outside my levels of risk tolerance so I decided I would plan for a run instead and pick up my bike miles on the turbo trainer over the weekend instead.
I did about half of the next yoga session in the evening.
Friday I was right to skip the bike as the roads were a nightmare. Even running in was slippery and the extra care and tired legs put me back to a pace more reminiscent of previous runs rather than the two faster efforts from earlier in the week.
I had to get on the roller and do some stretching before dinner just to ease off some of the worst of my tight calves. New trainers are comfortable now that I have worn them in but they do seem to be giving me some tightness on the outside of both legs.
Saturday I jogged to the pool and did a steady swim before jogging back. After a big lunch and a nap I went through my core, weights and yoga sessions in the afternoon.
Sunday was Westhill duathlon but even before I knew the road conditions I had decided not to race it. I planned instead to mountain bike over to watch the race, and maybe jog a lap around the course as well. The ride over took nearly an hour and I only just made it in time to see the start of the race. I took some photos of the first run and transition but they came out pretty terrible. Once all the racers were out on the bike course I changed my trainers and took a couple of steady laps around the run course while I waited for them to come back. After watching the second run I was getting a bit cold so I decided to take a slightly easier road route back.
I continue to exceed my base and stretch targets but this time I also managed to get in all of my smaller sessions and caught up on last weeks. Still struggling to fit in a faster session
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 20 mins of yoga.
Monday - Ride to office mtb 6.9 miles in 32 mins.
Ride from office mtb 7.0 miles in 42 mins.
Swim with TPT 2,300m in 57 mins.
Tuesday - Run commute 6.9 miles in 58 mins.
Yoga session - Yoga Revolution Day 14
Core session.
Wednesday - Ride to office mtb 7.0 miles in 33 mins.
Ride from office mtb 7.0 miles in 36 mins.
Swim at bucksburn 1,250 m in 28 mins.
Weights session.
Stretching session.
Thursday - Run commute 6.9 miles in 56 mins.
Yoga session - Yoga Revolution Day 15
Friday - Run commute 6.9 miles in 61 mins.
Rollering and stretching session.
Yoga session - Yoga Revolution Day 16
Saturday - Jog to bucksburn 2.5 miles in 23 mins.
Jog from bucksburn 2.6 miles in 24 mins.
Swim at bucksburn 1,500 m in 28 mins.
Core session.
Weights session.
Yoga session - Yoga Revolution Day 17
Sunday - Mtb to Westhill 9.6 miles in 56 mins.
Jog at Westhill 2.5 miles in 21 mins.
Mtb from Westhill 9.5 miles in 46 mins.
Actuals - Swim 3.1 miles (5,050 m). Bike 47.0 miles. Run 28.3 miles. 2 short core, 2 short light weights and 2 stretching / rollering session. 127 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 9.4 (8.0) [9.2],
B 110.3 (80.0) [96.0],
R 81.0 (59.0) [66.7].
I fully expected to suffer on my Tuesday morning commute having pushed the swim set on Monday evening and then not done any stretching or yoga. And for the first couple of miles I did, grinding out 9-min/miles. From there things started to smooth out and with some clear runs through traffic lights I ended up coasting in under an hour. In the evening I went on to yoga session 14 and also did last weeks core session.
Wednesday I did a pair of fairly solid mountain bike commutes despite some issues with my drivetrain and shifting. At night I went to bucksburn to swim. Planned session was 200m reps with 60 secs recovery, and as many of those as I can manage under 3:30. I started in the same 3:20 that I did a fortnight ago but instead of losing two seconds each till a 3:33 for number 5 this time I went faster till I hit a 3:12. Number 6 was a pretty heavy reality check as I lost 15 seconds on the previous rep and went 3:34. Still a whole rep better than last time out and some ridiculous fast times in the middle of the set.
After swimming I had a second dinner but rather than do yoga before bed I decided to catch up on the missed weights session and stretching session from last week. That clears my backlog from last week.
Thursday morning's run to work started a bit gingerly as the pavements had frosted and iced up overnight, but once I got a bit more comfortable with my footing I was flying and ended up clocking my fastest commute run and averaging just under 8 min/miles. On the way home (after a trip to see the truly awful XXX: Return of Xander Cage) I noticed that the road and pavement conditions had deteriorated even further and that cycling on Friday was going to be outside my levels of risk tolerance so I decided I would plan for a run instead and pick up my bike miles on the turbo trainer over the weekend instead.
I did about half of the next yoga session in the evening.
Friday I was right to skip the bike as the roads were a nightmare. Even running in was slippery and the extra care and tired legs put me back to a pace more reminiscent of previous runs rather than the two faster efforts from earlier in the week.
I had to get on the roller and do some stretching before dinner just to ease off some of the worst of my tight calves. New trainers are comfortable now that I have worn them in but they do seem to be giving me some tightness on the outside of both legs.
Saturday I jogged to the pool and did a steady swim before jogging back. After a big lunch and a nap I went through my core, weights and yoga sessions in the afternoon.
Sunday was Westhill duathlon but even before I knew the road conditions I had decided not to race it. I planned instead to mountain bike over to watch the race, and maybe jog a lap around the course as well. The ride over took nearly an hour and I only just made it in time to see the start of the race. I took some photos of the first run and transition but they came out pretty terrible. Once all the racers were out on the bike course I changed my trainers and took a couple of steady laps around the run course while I waited for them to come back. After watching the second run I was getting a bit cold so I decided to take a slightly easier road route back.
I continue to exceed my base and stretch targets but this time I also managed to get in all of my smaller sessions and caught up on last weeks. Still struggling to fit in a faster session
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 20 mins of yoga.
Monday - Ride to office mtb 6.9 miles in 32 mins.
Ride from office mtb 7.0 miles in 42 mins.
Swim with TPT 2,300m in 57 mins.
Tuesday - Run commute 6.9 miles in 58 mins.
Yoga session - Yoga Revolution Day 14
Core session.
Wednesday - Ride to office mtb 7.0 miles in 33 mins.
Ride from office mtb 7.0 miles in 36 mins.
Swim at bucksburn 1,250 m in 28 mins.
Weights session.
Stretching session.
Thursday - Run commute 6.9 miles in 56 mins.
Yoga session - Yoga Revolution Day 15
Friday - Run commute 6.9 miles in 61 mins.
Rollering and stretching session.
Yoga session - Yoga Revolution Day 16
Saturday - Jog to bucksburn 2.5 miles in 23 mins.
Jog from bucksburn 2.6 miles in 24 mins.
Swim at bucksburn 1,500 m in 28 mins.
Core session.
Weights session.
Yoga session - Yoga Revolution Day 17
Sunday - Mtb to Westhill 9.6 miles in 56 mins.
Jog at Westhill 2.5 miles in 21 mins.
Mtb from Westhill 9.5 miles in 46 mins.
Actuals - Swim 3.1 miles (5,050 m). Bike 47.0 miles. Run 28.3 miles. 2 short core, 2 short light weights and 2 stretching / rollering session. 127 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 9.4 (8.0) [9.2],
B 110.3 (80.0) [96.0],
R 81.0 (59.0) [66.7].
Monday, 16 January 2017
Training Review - Week 2 - Jan 9 to 15
Monday morning commute on the road bike didn't get me off to a great start. Rear shifter was misbehaving and I was only getting about 4 of 9 gears. That suddenly got a lot worse when I went for a shift and got a crunch out of the shifters and no change in gear, followed by a sudden jump up to top gear as the cable snapped. I still had two miles to roll / walk from there to the office. I had to resort to taking the bike home on the train at night.
In the evening I managed to change out the cable and re-index the gears before going to swimming. At swimming I shifted in to lane 4 as the pool was pretty busy. I am in better swimming shape than I have been, but still not enough to cope with the pace in the fast lane. Even clocking sub-1:40 per 100m was not enough to stay anywhere near the fast swimmers.
When I got home it was too late and I was too tired for the next yoga session.
Tuesday I struggled to get out of bed in the morning and the run to work was a real drag, but even feeling tired and slow I was still in at about the same time as normal. Taking out the pauses for road crossings I would have clocked a fairly standard 60 mins. Through the day I felt quite good and I considered running home as well as an extra session but by late afternoon I was flagging and I decide to just take the train home.
Wednesday I had a very windy pedal in to the office. Gear cable repair is close to perfect, legs were close to empty. By the time I left work I was shattered, and pedalling uphill through a headwind to get home was not high on my list of enjoyable experiences. After a shower and some turkey chilli I felt much better so I went to the pool to do a speed session. 110m reps on 2 minute starts. Doing that session a fortnight ago I was doing 1:37-1:44 and I only managed 7 reps. This week I was did 8 reps in 1:33-1:39 and a ninth in 1:43.
Thursday I took a run in to work. In the evening we went to see La La Land, a pretty good film, set in sunny Los Angeles, only to come out of the cinema in to the snow and a forecast of 60mph winds in the morning. I piled up as much cycling gear as I could for Friday's commute, with a plan to take the mountain bike through the snow.
And no more snow actually arrived. Mountain bike was still probably the right choice on slightly icy and slushy roads and because I can comfortably wear more clothes. I did get back on the yoga before bed and am now two days behind schedule but still going well and feeling the benefits.
Saturday I took a slightly different route on my jog to the pool and discovered a new underpass to save me trying to dodge the traffic across the A96. In the pool I decided on a long warm up to ease out some tiredness in my shoulders and with the other traffic in the lane that then turned into just a straight 30 minute steady swim. I then took the same new route home.
Sunday I was meant to just do my stretching, core and weights sessions but instead I decided to sneak out for another run in the morning and do the next yoga session.
That gives me another very good week for miles despite missing Monday's ride home. I am still comfortably ahead of my stretch targets.
I still need to do something with my running pace. Commuting and running to the pool is keeping my legs moving, my fitness levels up and keeping my endurance running solid, but is mainly teaching me to toddle along at 8:30-9:30 min/mile pace.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 20 mins of yoga.
Monday - Ride to office 6.8 miles in 39 mins.
Swim with TPT 2,200m in 54 mins.
Tuesday - Commute run 6.9 miles in 64 mins.
Yoga session - Yoga Revolution Day 9
Wednesday - Ride to office 7.1 miles in 32 mins.
Ride from office 7.0 miles in 39 mins.
Swim at bucksburn 1,550m in 34 mins.
Yoga session - Yoga Revolution Day 10
Thursday - Commute run 6.9 miles in 61 mins.
Friday - Ride to office 7.1 miles in 31 mins.
Ride from office 7.0 miles in 44 mins.
Yoga session - Yoga Revolution Day 11
Saturday - Run to bucksburn 2.4 miles in 23 mins.
Swim at bucksburn 1,650m in 31 mins.
Run from bucksburn 2.4 miles in 20 mins.
Yoga session - Yoga Revolution Day 12
Sunday - Run in park 3.3 miles in 28 mins.
Yoga session - Yoga Revolution Day 13
Actuals - Swim 3.3 miles (5,400 m). Bike 35.0 miles. Run 21.9 miles. 0 short core, 0 short light weights and 0 stretching / rollering session. 144 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 6.3 (5.0) [5.8],
B 63.3 (50.0) [60.0],
R 52.7 (41.0) [46.3].
In the evening I managed to change out the cable and re-index the gears before going to swimming. At swimming I shifted in to lane 4 as the pool was pretty busy. I am in better swimming shape than I have been, but still not enough to cope with the pace in the fast lane. Even clocking sub-1:40 per 100m was not enough to stay anywhere near the fast swimmers.
When I got home it was too late and I was too tired for the next yoga session.
Tuesday I struggled to get out of bed in the morning and the run to work was a real drag, but even feeling tired and slow I was still in at about the same time as normal. Taking out the pauses for road crossings I would have clocked a fairly standard 60 mins. Through the day I felt quite good and I considered running home as well as an extra session but by late afternoon I was flagging and I decide to just take the train home.
Wednesday I had a very windy pedal in to the office. Gear cable repair is close to perfect, legs were close to empty. By the time I left work I was shattered, and pedalling uphill through a headwind to get home was not high on my list of enjoyable experiences. After a shower and some turkey chilli I felt much better so I went to the pool to do a speed session. 110m reps on 2 minute starts. Doing that session a fortnight ago I was doing 1:37-1:44 and I only managed 7 reps. This week I was did 8 reps in 1:33-1:39 and a ninth in 1:43.
Thursday I took a run in to work. In the evening we went to see La La Land, a pretty good film, set in sunny Los Angeles, only to come out of the cinema in to the snow and a forecast of 60mph winds in the morning. I piled up as much cycling gear as I could for Friday's commute, with a plan to take the mountain bike through the snow.
And no more snow actually arrived. Mountain bike was still probably the right choice on slightly icy and slushy roads and because I can comfortably wear more clothes. I did get back on the yoga before bed and am now two days behind schedule but still going well and feeling the benefits.
Saturday I took a slightly different route on my jog to the pool and discovered a new underpass to save me trying to dodge the traffic across the A96. In the pool I decided on a long warm up to ease out some tiredness in my shoulders and with the other traffic in the lane that then turned into just a straight 30 minute steady swim. I then took the same new route home.
Sunday I was meant to just do my stretching, core and weights sessions but instead I decided to sneak out for another run in the morning and do the next yoga session.
That gives me another very good week for miles despite missing Monday's ride home. I am still comfortably ahead of my stretch targets.
I still need to do something with my running pace. Commuting and running to the pool is keeping my legs moving, my fitness levels up and keeping my endurance running solid, but is mainly teaching me to toddle along at 8:30-9:30 min/mile pace.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 20 mins of yoga.
Monday - Ride to office 6.8 miles in 39 mins.
Swim with TPT 2,200m in 54 mins.
Tuesday - Commute run 6.9 miles in 64 mins.
Yoga session - Yoga Revolution Day 9
Wednesday - Ride to office 7.1 miles in 32 mins.
Ride from office 7.0 miles in 39 mins.
Swim at bucksburn 1,550m in 34 mins.
Yoga session - Yoga Revolution Day 10
Thursday - Commute run 6.9 miles in 61 mins.
Friday - Ride to office 7.1 miles in 31 mins.
Ride from office 7.0 miles in 44 mins.
Yoga session - Yoga Revolution Day 11
Saturday - Run to bucksburn 2.4 miles in 23 mins.
Swim at bucksburn 1,650m in 31 mins.
Run from bucksburn 2.4 miles in 20 mins.
Yoga session - Yoga Revolution Day 12
Sunday - Run in park 3.3 miles in 28 mins.
Yoga session - Yoga Revolution Day 13
Actuals - Swim 3.3 miles (5,400 m). Bike 35.0 miles. Run 21.9 miles. 0 short core, 0 short light weights and 0 stretching / rollering session. 144 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 6.3 (5.0) [5.8],
B 63.3 (50.0) [60.0],
R 52.7 (41.0) [46.3].
Sunday, 15 January 2017
Training Plan - Week 3 - Jan 16 to 22
Another standard week as I do not intend to race at Westhill Duathlon on Sunday. That plan may change at the last minute if the weather is perfect but the current forecast suggests everything but.
I may ride over to spectate for a while if the race does go ahead.
I do have the carried over sessions that I missed from last week.
Nothing else exciting on the plan this week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
2 short core, 2 short light weights and 2 short stretching sessions. 30 mins of yoga.
I may ride over to spectate for a while if the race does go ahead.
I do have the carried over sessions that I missed from last week.
Nothing else exciting on the plan this week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
2 short core, 2 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday, 9 January 2017
Training Plan - Week 2 - January 9 to 15
First standard week of the year. So three bike and two run commutes from the base of the plan. Club swim and a midweek trip to bucksburn get me through to the weekend.
That should leave me comfortably over on the bike, but a little short on run and swim distance with plenty of time at the weekend to fit in the rest.
I also continue my new plan with the ancillary sessions where I am going to guilt myself into completing them by rolling over any missed sessions from the previous week. Hopefully there won't be any again this week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
That should leave me comfortably over on the bike, but a little short on run and swim distance with plenty of time at the weekend to fit in the rest.
I also continue my new plan with the ancillary sessions where I am going to guilt myself into completing them by rolling over any missed sessions from the previous week. Hopefully there won't be any again this week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Training Review - Week 1 - Jan 1 to 8
As always my first week is a good chance to get out ahead of the numbers before work gets in the way. I set up my plan knowing that I would have Dexter for a few days and that Inverurie pool would be closed on Monday.
The extra Dexter days and just a half week of commuting gives me a strange start to the year with my target run miles coming out higher than my target bike miles. As much as I want to focus on swimming and running for the first few months of this year that is not a trend I intend to continue past Sunday.
Monday's run turned out to be about a mile longer than I had planned so one day in and I am already ahead of my stretch target. Also having dropped Dexter halfway through I also cranked up the pace a little and turned the second half into a decent run. In the afternoon I started on this years yoga programme from yogawithadriene.com. Interrupted it while the hob tried to start and electrical fire in the kitchen. Managed to isolate the hob and order a replacement termination block whilst rescuing dinner and moving from boiled to roast veg in the still working oven. Then back for the rest of the yoga session.
Tuesday I tried to sneak in an early swim but my training partner had a last minute change of plans and we had to reschedule until lunchtime. That worked out well as I had the chance to do my yoga session in the morning and that helped loosen out my shoulders and some of the aches and stiffness from my mountain bike crash.
Another reshuffle by my training partner meant delaying swimming until the afternoon meant that I had time to get out for a run before going to the pool. It is my first run in a while without either Pokemon, Dexter or a commute to work interfering with the pace. It wasn't 'fast' as such but it was definitely a different level from what I have been doing for the last few months.
I timed my run to finish just in time to go swimming. I decided on another set of 100m reps but this time starting on 2:30 instead of 2:00. I managed 16 of those in 1:40-ish and then a bit if a warm down. That puts me a whole swim session ahead of my plan already.
Tuesday was my last chance to get out with Dexter before he goes home. We went out to Kirkhill and did some exploring. Then in the afternoon I started on all the jobs I was meant to do during the holidays but had completely ignored, and fixed the hob. In the evening I did my third yoga session.
Wednesday was back to commuting, but obviously not everyone is back. That made for a fast ride in through the minimal traffic, and a sub-30 time on the mountain bike. It also made for more speeding motorists on the way home and one idiot that didn't think that cyclists needed any space on the road, and was willing to have three further attempts at trying to shout his views on cyclists using the road at me when I offered an alternate opinion after he nearly killed me.
In the evening I went to bucksburn for a swim and worked through another baseline session. 5 x 200m with one minute rests. The first 3 were 3:21 but then I suffered and dropped to 3:29 and 3:33. I then paddled out the rest of a 30 minute session with alternate lengths of breast stroke and front crawl just to try and ease off before heading home and completing day 4 of yoga.
Thursday I jogged in to work. We had planned a cinema trip in the evening but during the day she fell ill and decided she wasn't coming. That left me with two hours to kill on my own before the film and I decided to sneak in another short run before getting dinner. That took me past my run total with the weekend still to come. I got home late after the film but managed to get through my yoga session before heading for bed.
Friday was an easy pair of mountain bike commutes and then about half of day 6 of yoga revolution in the evening. This is the first of this years sessions that I really didn't like and bailed out after about 15 minutes.
Saturday I woke up in time to jog to the pool, swim a mile worth of reps, jog home and still be in the shower before the other half was properly awake. In the evening I did the whole of the next yoga session and then followed that up with a short weights session.
Sunday morning I considered going out on the bike or doing a faster run session but decided instead to focus on sticking to the plan and finishing off my core, stretching and yoga sessions for this week and having a bit of a rest day.
Smashing my targets for this week, and cruising past all my stretch targets. And managing all of the extra sessions as well. Not unusual for the first week of the year.
Target totals - Swim 3.0 miles. Bike 20.0 miles. Run 23.0 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 20 mins of yoga.
Sunday - Run to granny's with Dexter 4.9 miles in 52 mins.
Yoga session - Yoga Revolution Day 1.
Monday - Yoga session - Yoga Revolution Day 2.
Run 4.0 miles in 31 mins.
Swim at ASV 1,750m in 45 mins.
Wednesday - Commute ride mtb to office 7.1 miles in 28 mins.
Commute ride mtb from office 7.1 miles in 41 mins.
Swim at bucksburn 1,400m in 32 mins.
Yoga session - Yoga Revolution Day 4.
Thursday - Commute run to office 6.9 miles in 63 mins.
Duthie park run 5.0 miles in 41 mins.
Yoga session - Yoga Revolution Day 5.
Commute ride mtb from office 7.1 miles in 41 mins.
Swim at bucksburn 1,400m in 32 mins.
Yoga session - Yoga Revolution Day 4.
Thursday - Commute run to office 6.9 miles in 63 mins.
Duthie park run 5.0 miles in 41 mins.
Yoga session - Yoga Revolution Day 5.
Friday - Commute ride mtb to office 7.1 miles in 33 mins.
Commute ride mtb from office 7.0 miles in 37 mins.
Yoga session - Yoga Revolution Day 6 (maybe half of it)
Saturday - Run to Bucksburn 2.5 miles in 23 mins.
Swim at Bucksburn 1,600m in 36 mins.
Run from Bucksburn 2.5 miles in 25 mins.
Yoga session - Yoga Revolution Day 7.
Weights session
Yoga session - Yoga Revolution Day 8
Stretching and rollering.
Actuals - Swim 3.0 miles (4,750 m). Bike 28.3 miles. Run 30.8 miles. 0 short core, 1 short light weights and 1 stretching / rollering session. 224 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 3.0 (2.0) [2.3],
B 28.3 (20.0) [24.0],
R 30.8 (23.0) [26.0].
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