Training Review - Week 18 - May 1 to 7

Monday I rode to work and back. My hamstring felt fine on the bike but was uncomfortable the rest of the day as I walked around the office. In the evening I was in two minds about going to swimming but decided to go and to intentionally take it easy to try and reduce the risk of aggravating it. I swam pretty slowly but the set was mostly 25m reps so it was hard to tell. 

Tuesday, I rode in to work in the morning and then took the train home in the evening. My bike target just passed 500 miles. My bike stretch target just passed 600 miles. My actual bike mileage just passed 700 miles. But I am still shit on the bike. 

As confirmation of that I did my first 10-mile TT of the year at Garlogie. It was wind-assisted on the way out and I was on for a great time at the turn. Then into the headwind on the way back was a complete disaster and I gave up a couple of places, all my time gains, and more from the way out. My finishing time of 27:44 was slightly better than last year's similar performance but still a minute slower than the equivalent 2015 event. 

Wednesday I had a shit day. My run to work came with several stops as my hamstring injury from the weekend is not completely fixed yet. I then had to ride home in the evening which was hard work. In the evening I went to the pool planning a set of 100m reps on 2mins. I was utterly shattered, shifted to 2:30s and still was almost empty. After 8 reps I called it on the grounds that it wasn't doing me any good and was just going to leave me in worse state for the rest of the week. 

Thursday I was planning to ride in and then go for a massage in the evening but my masseuse had to cancel. That meant I switched to riding home as well. Piling on the bike miles this week and setting my longest ride week so far this year.

Friday I ran in to work. That is my last long run before Bratislava done. My hamstring gave me a couple of minor twinges but nothing notable. I have three weeks left to do some faster work. In the evening I did my weights session for the week. 

Saturday morning I went to Knockburn for the first time this year. I started with a short run just to test my hamstring at a slightly harder pace and over some uneven ground. It was a decent run given the conditions. Very short, but sticking with my plan to run faster for the next few weeks. Then I went in to the loch for a couple of laps. It was pretty chilly and my sighting was terrible. Good to get in the wetsuit and get some outdoor swim practice and to have half a transition practice as I tried to fight my way out of the suit. 

In the afternoon I finally managed to get the Mrs out on the bike by promising to take her for a pub lunch in Newmachar. We tootled out along the old railway line and back in the afternoon. 

Sunday was a second trip to Knockburn. I did 3 laps. Amazing consistency at 14:45, 14:42, 14:49. And very similar to Saturday's 14:23, 15:01. Just 2 minutes a lap down on where I really should be. Some of that was from the cold, some from being in the last few days of my heavy training block, and some from my terrible sighting. I do need another outdoor swim before flying out to Bratislava. If I can't fit it in next weekend then i definitely have to give up Peterhead Triathlon in favour of a swim. 

I did also did a slightly better, but still terrible transition practice.

In the afternoon I did half a yoga session and then went out for a run round Dyce. In the evening I did the other half of the yoga session and a core session. Despite my plan to ignore the numbers this week I wanted to close them out when everything else had gone above and beyond the plan.

Longest bike week of the year, and by a long way. First TT of the year. First (and second) outdoor swim of the year. Caught up half of my swim stretch target backlog. First aquathlon transition practice of the year. First bike ride with the wife. Longest week of the year in miles and in time. Ignoring the slightly sucky time trial, another successful week all round. 
 

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. 40 mins of yoga.

Monday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.3 miles in 39 mins.
Swim with TPT 1,900m in 41 mins. 

Tuesday - Commute ride 7.1 miles in 30 mins. 
DTCC TT 10-mile in 27:28.
Warm-up / Cool-down 5.2 miles in 26 mins.

Wednesday - Commute run 6.9 miles in 65 mins.
Commute ride 7.0 miles in 39 mins.
Swim at bucksburn 800m in 19mins.
Stretching and rollering session. 

Thursday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.6 miles in 49 mins.

Friday - Commute run 6.9 miles in 62 mins.
Light weights session.

Saturday - Run at Knockburn 1.8 miles in 14 mins. 
Swim at Knockburn 1,600m in 30 mins. 
MTB ride to Newmachar 6.2 miles in 62 mins. 
MTB ride from Newmachar 6.6 miles in 56 mins. 

Sunday - Swim at Knockburn 2,300m in 45 mins.
Yoga session 15 mins.
Dyce run 3.2 miles in 24 mins.
Core session.


Actuals - Swim 4.1 miles (6,600 m). Bike 71.2 miles. Run 18.8 miles. 1 short core, 1 short light weights and 2 stretching / rollering session. 40 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 60.6 (53.0) [61.0], 
B 740.5 (530.0) [636.0], 
R 391.3 (327.0) [369.5].