Training Review - Week 19 - May 8 to 14

Monday I added a lunch time run to my normal start to the week. I also over-egged both rides. This combined to put me in a hole by the time I got to swimming. I got through the session but forgot my garmin so I have little idea as to how it actually went. I do know I was exhausted coming out of it and the energy crash triggered a wave of depression.

Tuesday I went to the DTCC Time Trial on the basis of just completing the event and getting a chance to ride in my TT position for a while. I was still empty from Monday and I knew I wasn't working flat out but I was putting a sensible level of effort in. I was nearly a minute slower than last year on the same course but my heart rate never went above 153bpm for the entire 35 minute ride. It was enough to feel like a hard training day, but not flat out race speed. Considering how little bike riding I have done other than commuting I am pretty pleased to be anywhere near this level.

Wednesday I finally hit absolutely empty. I went to the park to do a planned set of 6x1km with 60 sec recovery. Aiming for my 5k pace as prep for the North Champs at the weekend. I couldn't even hit my 10k pace for the first two reps. I bailed at that point and jogged around a bit of a cool-down to take me past half an hour. I got home and swapped my planned swim set for soaking in the bath for an hour.

I had hoped to get through this week and properly into my taper without quite running into this level of empty. Having cut a reps session in half, missed a single swim and dropping a couple of bike commutes is about as close to perfect as I could have hoped for. It actually works out well for this week as I get a two day taper into racing on Saturday.

Thursday I had already decided to skip my bike rides and treat as a recovery day. I went for my massage after work. In the evening I did some yoga but nothing too strenuous. Friday I had a similarly restful day with a trip to the cinema and another short yoga session and stretching session.

Saturday was a trip to Inverness for the North District Championships. That will get a post to itself.

Sunday I decided to jog to the pool for an easy swim set. Both the jog and the swim were terrible. I was far beyond empty and spent a lot of both journeys walking and managed less than 20 minutes in the pool. In the evening I did core and weights sessions. 

I said in my plan for this week that the numbers don't matter. I stand by that and I am going to try and not care about all the red numbers that show up this week. I had a decent 5k in Inverness. Not quite what I hoped for but not a bad time.



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 25 mins.
Lunchtime run 3.1 miles in 23 mins.
Commute ride from office 7.2 miles in 30 mins.
Swim with TPT 1,850m in 60 mins. 

Tuesday - DTCC Garlogie TT 12-mile in 35 mins. 
Warm-up / cool down 3.6 miles in 19 mins.

Wednesday - Running reps session (abandoned) 3.2 miles in 36 mins. 
Stretching and rollering session.

Thursday - Rest day.
Massage.
Yoga session 10 mins.

Friday - Rest day.
Yoga session 10 mins.
Stretching and rollering.

Saturday - North District Championships 5,000m in 19:30
110m Hurdles in 22.90s.
Warm-ups and cool-downs - 1.6 miles in 13 mins

Sunday - Jog to bucksburn 2.4 miles in 33 mins.
Swim at bucksburn 600m in 19 mins.
Jog from bucksburn 2.4 miles in 53 mins. 
Core session.
Weights session.

Actuals - Swim 1.5 miles (2,450 m). Bike 29.9 miles. Run 15.8 miles. 1 short core, 1 short light weights and 2 stretching / rollering session. 20 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 62.1 (56.0) [64.4], 
B 770.4 (560.0) [672.0], 
R 407.1 (343.0) [387.6].