Tuesday I took another easy run in to work in the morning and despite the DOMS from Sunday's race I clocked a fairly respectable time. Just missing out on an hour after being caught at the traffic crossing on Union Street. In the evening I caught up with last week's missed weights and core sessions.
Wednesday was the mountain bike through the drizzle and still suffering from DOMS. In the evening I just wanted to crash and have a sleep but I did drag myself to the pool. I settled on a set of 10x100m on 2 min starts. I set some good times and managed to stay more consistent through the set compared to previous attempts. Stringing them all together would get me 15:31 through 1k. Even losing a minute on that would still get me out ahead of my plan at Bratislava and I still have a wetsuit, swim cap, race adrenaline and draft effects all to add in against any lost time from the rests.
Thursday was easy mountain bike commutes and a stupid smack on the knee as I bumped the gear shifter trying to unclip from a track stand at a junction. In the evening I did a bit of stretching. I am over the DOMS from the weekend but am into a new phase of just being completely shattered.
Friday I really struggled with my run to work. I was just empty for the entire run and had a couple of aches, pains and tight spots. I even considered dropping my reps run in the evening.
Saturday I jogged to the pool. I did a short warm-up and then a 20-minute time trial. I felt terrible for the entire swim. Also I had planned a 200m warm-up but changed that to 100m to fit in with the other swimmers in the lane. I then promptly forgot about it and every time I did a quick distance check during my swim the calculations came out that I was going terribly slowly. Through 10 minutes thinking I had only done 475m and I almost abandoned the whole thing but decided instead that the point of the test was to find out what state I was in, even if that state was exhausted, under-fuelled and fighting some tightness. I then jogged home and plugged in my garmin to find out that I was 575 at 10 minutes and 1,150m for the full test. Not my best numbers but a lot better than I felt.
Then after breakfast I went for a massage. First time I have been there since August and it showed. I need to get back in to regular visits and have booked in again for two weeks time. I also did some additional stretching in the evening.
Sunday I did some yoga in the morning and then since it was such a nice day I decided to take my summer road bike out for an hour. That lasted about 6 minutes until I found the jumping gears were being caused by a huge twist in the chain. I rolled it round the block to home and did what I could to straighten it but it still won't sit in gear. So now it is tucked away until I can at least replace the chain.
In the evening I did this weeks weights and core sessions to save carrying them over to next week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 2 short core, 2 short light weights and 3 short stretching sessions. 30 mins of yoga.
Monday - Commute ride to office mtb 7.1 miles in 31 mins.
Commute ride from office mtb 7.0 miles in 38 mins.
Swim with TPT 2,300m in 51mins.
Tuesday - Commute run 6.9 miles in 61 mins.
Weights session.
Core session.
Wednesday - Commute ride to office mtb 7.1 miles in 31 mins.
Commute ride from office mtb 7.0 miles in 35 mins.
Swim at bucksburn 1,800m in 42 mins.
Thursday - Commute ride to office mtb 7.1 miles in 34 mins.
Commute ride from office mtb 7.0 miles in 39 mins.
Stretching and rollering session.
Friday - Commute run 6.8 miles in 64 mins.
Duthie park run 3.4 miles in 37 mins.
Saturday - Run to bucksburn 2.4 miles in 23 mins.
Swim at bucksburn 1,500m in 32 mins.
Run from bucksburn 2.4 mins in 22 mins.
Massage.
Stretching session.
Sunday - Yoga session 18 mins.
Ride 2.6 miles in 14 mins.
Actuals - Swim 3.5 miles (3,800 m). Bike 44.9 miles. Run 21.9 miles. 1 short core, 1 short light weights and 2 stretching / rollering session. 18 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 42.6 (38.0) [43.7],
B 476.2 (380.0) [456.0],
R 294.9 (239.0) [270.1].
Duthie park run 3.4 miles in 37 mins.
Saturday - Run to bucksburn 2.4 miles in 23 mins.
Swim at bucksburn 1,500m in 32 mins.
Run from bucksburn 2.4 mins in 22 mins.
Massage.
Stretching session.
Sunday - Yoga session 18 mins.
Ride 2.6 miles in 14 mins.
Actuals - Swim 3.5 miles (3,800 m). Bike 44.9 miles. Run 21.9 miles. 1 short core, 1 short light weights and 2 stretching / rollering session. 18 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 42.6 (38.0) [43.7],
B 476.2 (380.0) [456.0],
R 294.9 (239.0) [270.1].
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