Training Review - Week 16 - April 17 to 23

The lack of traffic for Easter Monday made for a fast ride to work despite the wet roads and 2 degree temperatures. Swimming at night was sparsely populated so I got a whole lane to myself. My legs were tight from racing and generally that means kick-heavy sessions are a cramp-laden disaster but I managed to survive this set. 

Tuesday I had a jog to run to work but I was still feeling heavy from Sunday's race. In the evening I went for a massage which included a set of chinese cups on some of the areas that I have been having problems with.

Wednesday I took a detour on the bike ride home to add a quarter mile and a pokegym. In the evening I went to bucksburn to swim a set of 10x100m every 2 mins. After the first one I wanted to bin it for something different, after the third one I was sure it was going to be a disaster, so from there I just took it one rep at a time until I got through the 10. Averaged out at 1:34 despite feeling terrible on every single one. Then cooled down with 600m of alternating breast stroke and front crawl. 

Thursday was another easy pair of commutes with a short detour to Asda on the way home. In the evening I went for an extra swim to make up for the missing miles from last week. I decided on a 20-min TT swim. Not as a formal test having skipped the trial-suit and swim cap. And not expected to be a particularly quick test either with no-one to draft and this being my 4th swim session in 5 days. Despite all that, my current form meant that I went through a PB of 1,200m for the 20 minutes. I then did a bit of breast stroke to cool down while I tried to figure out how much faster I can go if I made a full-gas, full-kit attempt. 

Friday I did an easy jog commute, then was out in the afternoon and evening leaving a full set of small sessions for the weekend.

Saturday I went to bucksburn for a swim. I was feeling pretty empty so I just did a steady 30 minutes.

Sunday morning I suddenly realised I had a load of sessions to catch up on for the week. I did most of a yoga session in the morning before Dexter came to visit and we went for a run at Kirkhill. In the evening I caught up with my core and weights sessions, and then did a bit of stretching just to round out my week. 

I have ticked off most of the numbers this week and passed a few big targets. Through 50 miles swimming, 600 miles biking and 350 miles running. But having clocked all of those it hasn't been a great week. I have been tired and empty all week after racing on Sunday and I still did no fast running. 

From now to Bratislava the numbers are going to still be there as a guide but I am going to try and take less notice of them for the next month. 



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

Monday - Commute ride to office 7.1 miles in 26 mins.
Commute ride from office 7.0 miles in 35 mins.
Swim with TPT 2,400m in 54 mins. 

Tuesday - Commute run 6.9 miles in 62 mins. 
Massage.

Wednesday - Commute ride to office 7.0 miles in 29 mins.
Commute ride from office 7.3 miles in 34 mins.
Swim at bucksburn 1,600m in 34 mins. 

Thursday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 8.6 miles in 42 mins.
Swim at bucksburn 1,300m in 29 mins. 

Friday - Commute run 6.9 miles in 62 mins. 

Saturday - Swim at bucksburn 1,650m in 30 mins.

Sunday - Yoga session 20 mins.
Kirkhill with Dexter 4.7 miles in 55 mins.
Weights session.
Core session. 


Actuals - Swim 4.3 miles (6,950 m). Bike 44.1 miles. Run 18.5 miles. 1 short core, 1 short light weights and 1 stretching / rollering session. 21 mins of yoga. 

Cumulative (Cumulative target) [Cumulative Stretch target]
S 53.1 (47.0) [54.1], 
B 619.7 (470.0) [564.0], 
R 358.7 (293.0) [331.0].