Monday was a pair of terrible commutes on the mountain bike and a detour to the bike shop to collect a new derailleur for the road bike. I got time to install it but didn't get time to align it properly and arrange the indexing.
I did go to swimming in the evening and was working well again. A tough session but there is a definite improvement after my massage at the weekend.
That improvement translated to my run on Tuesday morning as well as I set a record time on my run commute despite feeling like I was taking it easy.
Wednesday I had to drop the car at the Land Rover garage so I only managed a couple of short jogs to work and back to collect the car.
In the evening I went to bucksburn for a my swim set in my new GB tri-suit. 5 x 200m reps with only 50 seconds rest instead of the normal 60 seconds. The first was 3:12 (PB), followed by 3:10 (PB), 3:09.9 (PB), 3:09.8 (PB) then a 3:14 (would have been a PB at the start of March). I am not going to credit all of the fast times to the new suit, but it certainly wasn't slowing me down any. Then I paddled a long cool down of alternating breast stroke and front crawl.
Thursday I took a steady run to work but having had Dexter to visit for a couple of days my allergies were playing up and my lungs were struggling.
Friday I used my summer bike to commute to and from work. I got lucky with the wind in both directions so even with a detour on the return trip to extend it slightly I still put in a pair of fast times. In the evening I finally did last weeks weights session as I try to catch up.
Saturday I jogged to the pool, did a couple of steady 750m reps and then ran home. After a busy afternoon of chores and visiting grannies I did a set of weights, core and stretching in the evening.
Sunday morning I started with a trip to the pool and a set of 10 x 100m on 1:55. Taking 5 seconds off the rest between reps makes a significant difference. Coupled to a heavy Saturday I was flat out to make 1:35s. Faster than a well-rested January session with 2 min recoveries.
Then I planned to go straight out on the TT bike but got distracted by the ITU Gold Coast race on the tv. I eventually went out after lunch for a lap of Dyce just to spend some time in the TT position and check out the problems I was having with the brakes rubbing at Aboyne. The brakes were still rubbing but I think I managed to sort that once I got it home. Even with that issue it was still more than a minute faster than the road bike round the same route.
After watching the Chinese Grand Prix and the last 50k of Paris-Roubaix I did my yoga session, this weeks core session and some time on the roller.
With the exception of my 5k swim race week in 2013 this has been my longest swim week ever. And all of it at good pace as well. It has also been my longest bike week of this year, which is actually a bit of a concern as I still didn't break 50 miles. But Sunday's two test rides were both in record times round my home 10-mile loop despite some traffic lights and riding them back-to-back. And cleared my backlogs of weights and core sessions from previous weeks.
Through 300 run miles and 500 bike miles, and caught up to my swimming stretch target.
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 36 mins.
Commute ride from office mtb 7.4 miles in 46 mins.
Swim with TPT 2,150m in 55 mins.
Tuesday - Commute run to office 6.9 miles in 55 mins.
Wednesday - Drop and collect car 3.4 miles in 44 mins.
Swim at bucksburn 1,600m in 37 mins.
Thursday - Commute run to office 6.9 miles in 60 mins.
Friday - Commute ride 7.1 miles in 27 mins.
Commute ride 7.3 miles in 33 mins.
Weights session.
Saturday - Run to bucksburn 2.4 miles in 22 mins
Swim at bucksburn 1,800m in 37 mins.
Run from bucksburn 2.4 miles in 19 mins.
Core session.
Weights session.
Stretching session.
Sunday - Swim at bucksburn 1,750m in 38 mins.
TT bike 10 miles in 35 mins.
Road bike 10 miles in 36 mins. Yoga session 21 mins.
Core session.
Stretching session.
Actuals - Swim 4.5 miles (7,300 m). Bike 48.9 miles. Run 22.8 miles. 2 short core, 2 short light weights and 2 stretching / rollering session. 21 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 47.2 (41.0) [47.2],
B 527.7 (410.0) [492.0],
R 314.3 (257.0) [290.4].
Commute ride 7.3 miles in 33 mins.
Weights session.
Saturday - Run to bucksburn 2.4 miles in 22 mins
Swim at bucksburn 1,800m in 37 mins.
Run from bucksburn 2.4 miles in 19 mins.
Core session.
Weights session.
Stretching session.
Sunday - Swim at bucksburn 1,750m in 38 mins.
TT bike 10 miles in 35 mins.
Road bike 10 miles in 36 mins. Yoga session 21 mins.
Core session.
Stretching session.
Actuals - Swim 4.5 miles (7,300 m). Bike 48.9 miles. Run 22.8 miles. 2 short core, 2 short light weights and 2 stretching / rollering session. 21 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 47.2 (41.0) [47.2],
B 527.7 (410.0) [492.0],
R 314.3 (257.0) [290.4].
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