Training Review - Week 17 - April 24 to 30

Monday I chose the mountain bike for my commutes to try and cope with the predicted rain and snow. On the way to work that seemed like a bit of an over reaction as the damp roads and light drizzle were well within the scope of my summer road bike. The trip home was another matter as I had to battle through a full force snow storm. 

In the evening I went to swimming which included 4x400m with 45 secs recovery. All 4 of them were done in 6:38-6:45. 

Tuesday was a slog to work through a hail storm and a core session late in the evening. 

Wednesday I was expecting snow again so I had the mountain bike out for my commutes again. It actually turned out to be a nice day so when I got home I spent some time finishing the repairs to the winter road bike so that I can get back on it until some decent dry weather returns. I took an evening trip to bucksburn planning a session of 6 x 200m again, but with the rest down to 40 secs this time. Another 10 seconds cut from the recovery last time I tried this session but I managed to hold the same pace for the reps. 

Thursday I took the repaired winter road bike to work. That required a couple of stops for running repairs to make the rear brakes actually work and to get the front derailleur and chain to behave after having a month of sitting in the garage seizing up. 

In the evening I went to the pool again to grab the session that I am going to miss on Saturday. I decided on a set of 400m, 300m, 200m, 100m with reducing recoveries and increasing speeds. I started with the 400m pace similar to Monday with a 6:43, and followed that with a 300m in 4:56. Then somehow I managed a PB of 3:07 for the 200m and followed that up with another PB of 1:26 for the 100m. I then paddled 300m easy to finish off my week. I added a stretching and rollering session before bed time. 

Friday I took an easy ride to work and then a short jog at lunchtime to do something but try and take it easy before racing on Saturday. For the most part that worked well. It wasn't a full taper but it also seemed to be fairly relaxing. 

Saturday I went through to Elgin for a Moray inter-club track and field event between Moray Roadrunners, Elgin AC and Forres Harriers. I managed to get a non-counting run in the 100m and a counting run in the 200m just for fun. Then came the real reason I went through, a 2.5km trail race. I planned to use it as a tester before the North Champs 5k in a fortnights time and to see what I have in the way of speed over the distance. The first two  laps were pretty good. I led through the first 1,000m in 3:41 but coming to the end of the second lap I had a cramp in my hamstring (maybe the sprints beforehand weren't the smartest idea). I was so far out in the lead of the Men's race that I could still win it so I walked a few steps to check that it was nothing more serious and then eased in to a jog for the third lap. I was on 11-minute for 3k, 18:20 for 5k pace when I had my cramp attack. I am pretty happy with that. 

Sunday I had a rest day. I planned to do stretching and yoga and rollering to try and help my recovery but was so lazy about it I waited until after dinner time. That was a stupid decision as I spent the whole day limping around with aches and pains that half an hour of work managed to clear out. 

I also squeezed in my weights session just to save me from explaining it in my end of month review.  Slightly short on run miles this week but the faster Saturday and the tester lunchtime run makes up for that. Short on yoga again, I should really do something about that so I am going to change next week's target to try and force myself to fit in a second session and at least get to the 30minutes. 


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 mtb 7.1 miles in 31 mins.
Commute ride from office mtb 7.0 miles in 42 mins.
Swim with TPT 2,450m in 54 mins. 

Tuesday - Commute run 6.9 miles in 59 mins. 
Core session.

Wednesday - Commute ride to office mtb 7.1 miles in 30 mins.
Commute ride from office mtb 7.0 miles in 41 mins.
Swim at bucksburn 1,600m in 33 mins. 

Thursday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 40 mins.
Swim at bucksburn 1,300m in 28 mins. 

Stretching session.

Friday - Commute ride 7.1 miles in 29 mins. 
Run at Duthie Park 3.3 miles in 35 mins.

Saturday - Moray Interclub meeting.
100m 13.4 (not terrible on clay track and old legs).
200m 28.5 (not convinced about the timing / distance).
2,500m 10:55.
High Jump 1.40m.
Warm-ups / stretching etc.

Sunday - Rest day.
Stretching session. 
Yoga session 20 mins.
Weights session. 


Actuals - Swim 3.3 miles (5,350 m). Bike 49.5 miles. Run 13.8 miles. 1 short core, 1 short light weights and 3 stretching / rollering session. 20 mins of yoga. 

Cumulative (Cumulative target) [Cumulative Stretch target]
S 56.5 (50.0) [57.5], 
B 669.2 (500.0) [600.0], 
R 372.4 (311.0) [351.4].