Training Review - Week 7 - Feb 13 to 19

Monday, two cold but solid bike commutes just showed that I haven't recovered from racing on Saturday. That was not a good sign going in to a heavy kick set at swimming. I had to dump the fins halfway through the set, not because of the inevitable cramp that I get in every kick set, but because they were starting to rub on my heels and giving me a hotspot that was threatening to start a blister. 

Tuesday morning's run commute was completely uneventful but did aggravate the hotspot on my right heel until it is almost a blister. I may need to change to an older set of shoes until that calms down. 

Wednesday I had a surprisingly fast commute in and a decent commute home. The weather is starting to turn spring-like and I am getting a lot of my ride time in daylight now. In the evening I went to bucksburn planning to do 10x100m starting every 2 minutes. Last time I did this session I planned to do 1:40-1:45 and ended up only managing 9 reps and spraying them everywhere from 1:34-1:43. This time I did a stupid 1:30 to start with but then evened them out between 1:34-1:38 and managed all 10. Definitely an improvement on previous attempt. And for a third swim set in four days that was fantastic. 

I even managed a short yoga session when I got home as well.

Thursday I ran to work and then had to go to the dentist so followed up with a jog there and then a run home. 15 miles in one day is apparently outside my current range and resulted in an emergency refuelling stop at the Co-op. That was enough to get me home but I was still starving and hoovered up dinner.

Friday I switched back to the road bike in the nicer weather and tried to take it a bit easier to ease my legs off. 

Saturday's swim set was meant to be 6x200m fast with 60 second recovery. The key part of that was meant to be 'fast'. I got through the session, but it was nowhere near the speed I wanted as my shoulders ached and I continued to pay the price for Thursday's 15 miles of running. 

Sunday morning I had a lie in and then did a very easy jog round the block. Then I took Mrs M out for lunch for our 6-month anniversary. In the evening I crammed in my weights and core sessions to allow me to cross off the numbers for the 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.

Monday - Commute ride to office mtb 7.0 miles in 38 mins.
Commute ride from office mtb 8.1 miles in 48 mins.
Swim with TPT 2,000m in 58 mins.

Tuesday - Commute run 7.0 miles in 60 mins. 

Wednesday - Commute ride to office mtb 7.0 miles in 28 mins.
Commute ride from office mtb 8.1 miles in 43 mins.

Swim at bucksburn 1,600m in 35 mins.
Yoga session 7 mins. 

Thursday - Commute run 6.9 miles in 63 mins. 
Commute run (via dentist) 8.1 miles in 77 mins. 

 
Friday - Commute ride to office 7.0 miles in 33 mins.
Commute ride from office 7.0 miles in 36 mins.

Saturday - Swim at bucksburn 1,250m in 26 mins. 
Yoga session 23 mins.
Stretching and rollering.

Sunday - Recovery jog 2.9 miles in 40 mins. 
Core session.
Weights session.


Actuals - Swim 3.0 miles (4,850 m). Bike 44.2 miles. Run 24.9 miles. 1 short core, 1 short light weights and 1 stretching / rollering session. 30 mins of yoga. 

Cumulative (Cumulative target) [Cumulative Stretch target]
S 23.1 (20.0) [23.0], 
B 274.2 (200.0) [240.0], 
R 169.0 (131.0) [148.0].