Training Review - Week 12 - March 20 to 26

Monday was a basic set of commutes into seeming headwinds in both directions. Tired legs from racing on Sunday but still fairly decent rides. In the evening the swim set was much more suited to me than normal and I flew through it. 

Tuesday I took an easy run in to work, but after a couple of speed sessions last week and my race pace on Sunday I suddenly feel much more comfortable at just half a gear higher than the pace I have been cruising in to work at recently. That meant I clocked my fastest commute run, just under 55 minutes.

In the evening, I finally managed to get organised to do extra sessions early in the week as I try to clear a proper taper into this weekends race. I did my core session and some rollering.

Wednesday my holiday was interrupted by a trip to a business breakfast presentation. After I got back I managed to get back on schedule with my planned reps in the park. Then at lunchtime I went to the pool for a set of 200m reps. I am now up to the point where I can finish my set of 5x200m reps with 60 secs recovery at an average of 3:20. That would get me out of a 1km race in 16:40 if I could stitch them together. 

Thursday I took a recovery paced jog to work. Although I still accidentally ducked under an hour despite setting up my garmin to give me a slow target and tried to back off the pace several times. In the evening I spent a chunk of time on the roller trying to work out some of the worst tight spots. 

Friday I took a slightly extended commute ride to work, and had some gear issues in the last mile leading to a dropped chain and some crunching but I refitted the chain and it didn't seem like anything too serious. That turned out to be something of a missed assessment as less than 200m in to my commute home I sheared the rear derailleur and snapped a handful of spokes as I pulled the broken section right in to the rear wheel. A quick check on Saturday morning suggests the wheel is not as bad as I feared but potentially I have buckled the entire frame.

Saturday I had a proper rest day with some easy yoga and rollering in the morning before driving through to Elgin to visit my parents. 

Sunday was Moray Roadrunners 10k which will get a post to itself ( I know I still haven't delivered on a similar promise about Aboyne duathlon from last weekend). 

Overall the numbers for this week don't look great. Missing my weekend swim was far from ideal, missing weights and core sessions and losing a bike commute (whilst annoying in itself looks like it might get expensive). But overall I am happy with another solid week. A good race on Sunday from a two-day taper. 



Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 2 short core, 1 short light weights and 3 short stretching sessions. 30 mins of yoga.

Monday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.0 miles in 34 mins.
Swim with TPT 2,250m in 54 mins. 

Tuesday - Commute run 6.9 miles in 55 mins.
Core session.
Rollering session

Wednesday - Park reps 4.3 miles in 39 mins.
Swim at bucksburn 1,600m in 36 mins. 
Rollering session.

Thursday - Commute run 6.9 miles in 59 mins.
Rollering session.

Friday - Commute ride to office 9.5 miles in 41 mins.

Saturday - Yoga 15 mins.
Stretching and rollering session.

Sunday - Yoga 18 mins.
Moray 10k - 39:58


Actuals - Swim 2.4 miles (3,850 m). Bike 23.6 miles. Run 24.8 miles. 1 short core, 0 short light weights and 4 stretching / rollering session. 33 mins of yoga. 

Cumulative (Cumulative target) [Cumulative Stretch target]
S 39.2 (35.0) [40.3], 
B 424.5 (350.0) [420.0], 
R 270.4 (221.0) [249.7].