Training Review - Week 20 - May 15 to 21

Monday was a perfectly standard commuting day and a trip to TPT swimming at night. Then after some shocking traffic on the way home I did a short core session before bed. 

Tuesday I went to Drumoak for the next Deeside Time Trial. I planned to take it fairly easy. Once the headwind for the first half became obvious I decided to definitely just take it comfortably. No risks, and don't do anything that I can't recover from in time to swim on Wednesday. 

I put some effort in to the first half but came through the 5 mile mark in about 14:38. The basic maths put me on course for about 29 minutes and a pretty terrible ride. The wind had other ideas though. The reason I was a minute down was the early headwind, which then turned into a tailwind as the horseshoe-shaped course sent us back along the opposite side of the rive. I managed to cover the next 5 miles in a very wind-assisted 11:48. Total time 26:26. A completely accidental, and majorly weather-induced, 10-mile PB. 

Then home for another core session.

Wednesday morning I started with the core session as I was driving in to work. In the evening I went for a jog round the block and then to bucksburn for a steady swim. I finished the day with a stretching and rollering session. 

Thursday I decided to take the bike to commute, just to spin my legs out. In the evening I did another core session and some yoga. 

Friday I took an easy jog in to work. Trying to take it as easily as I could, I stopped regularly to catch Pokemon and ended up safely putting in one of my slowest commute runs. In the evening I put in a core session again. 

Saturday I decided on a trip to Knockburn for a swim, and to add a transition and a short run around the loch as well. It was pretty cold but I did manage to get out of my suit and in to my running shoes without too much bother and took most of the 1km lap to get my toes warm enough to feel. 

In the evening I did another core session. 

Sunday I took a rest day from any serious sessions. I did put in a light weights session, and finished off my core session binge with an eighth day of core in a row. And I did do some yoga to finish off the week. 

Another solid week as I try to taper without stopping completely. There is nothing that I can do at this stage to get faster for Bratislava, only a risk of picking up a silly injury, so everything has been done with one eye on playing safe. Despite that I still managed a 10-mile TT PB on Tuesday night, a good outdoor swim with a transition practice and a short race-pace run and plenty of sensible prep work.
 

Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 7 short core, 1 short light weights and 3 short stretching sessions. 80 mins of yoga.

Monday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 6.9 miles in 38 mins.
Swim with TPT 2,100m in 55 mins. 
Core session.

Tuesday - DTCC Drumoak TT 10-mile in 26:22. 
Warm-up / cool down 6.8 miles in 29 mins.
Core session.

Wednesday - Core session.
Dyce jog 3.3 miles in 31 mins.
Swim at bucksburn 1,000m in 17mins. 
Stretching and rollering session.

Thursday - Commute ride to office 7.1 miles in 25 mins.
Commute ride from office 7.0 miles in 34 mins.
Core session.
Yoga session 15 mins.

Friday - Commute run to office 6.9 miles in 69 mins. 
Core session.
Stretching and rollering session.

Saturday - Swim at Knockburn 2 laps (1,500m) in 29 mins.
Run at Knockburn 0.6 miles in 4 mins.
Core session. 

Sunday - Core session.
Weights session.
Yoga session 25 mins

Actuals - Swim 2.8 miles (4,600 m). Bike 44.9 miles. Run 10.8 miles. 7 short core, 1 short light weights and 2 stretching / rollering session.  40 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 64.9 (59.0) [67.9], 
B 815.3 (590.0) [708.0], 
R 418.5 (359.0) [405.7].