Training Plan - Week 31 - July 31 to August 6

I am going to sign-up for Westhill Sprint just to chase the 12 minute swim time now. I still have a couple of chances each at 1,500m and 400m without changing my season plan. Westhill is my last chance at a 750m swim so instead of an optional race that I might have dropped to suit the bigger picture, or so that I could go to the Scottish Cross Champs in Aviemore instead, it now becomes a non-optional last chance to get my 750m target without having to add an additional non-local race somewhere.

Tuesday's 10-mile TT is also my last shot at my 26 minute target. 

It feels like I am starting to run out of season but I still have two standards, at least two (maybe 4) aquathons, possibly two TTs, and a novice triathlon on the plan. On top of that I still need to find another 10k or 5k run race somewhere, and I have a handful of optional events that I might fit in or extend my season.


Target totals - Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 


1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Training Review - Week 30 - July 24 to 30

Monday was a pair of easy bike commutes followed by a tough swim set. After losing some form through June and July it seems to be coming back 

Tuesday I made a late decision to do my marshalling turn for the Evening League. I rode to work, then out to Garlogie, back to the start line where I spent a jolly hour pushing off, then back in to Garlogie with a bagful of jackets and then home. That totals out to 33.5 miles and and my longest bike day so far this year. 

Wednesday I had planned to go to the Aquathon in Stonehaven but that meant the wife would have to come and collect me from work and she decided to catch a cold that meant she was too sick to drive. I settled for an easy commute on the bike and a trip to the pool in the evening. 

Thursday I started my taper for the weekend by replacing my long commute run with a shorter, but barely faster, run round Dyce and then took the train to work. In the evening I did a longer yoga session and some stretching and rollering.

Friday I had a sensible rest day, did some easy yoga, and a bit more stretching, then spent 3 hours driving to Balloch for Saturday morning's race. 

Saturday was the Scottish Championships Bikeless Beastie Aquathon at Loch Lomond which will get a report to itself.

Sunday I tried to recover and cross off some numbers by jogging to visit my granny and then rolling the mountain bike round the block in the afternoon.
I knew this was going to be a big year for swimming volume, and I planned it as such, but it still comes as a bit of a surprise that I have already passed my annual totals from 2013 (85 miles) and 2014 (86.2 miles). Sometime before the end of August I should go through 100 miles and possibly even the 101.6 miles of my longest year ever. 

Annoyingly I missed my 750m target again, and by just 4 seconds this time. 



Target totals -  Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Monday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.0 miles in 35 mins.
Swim with TPT 2,450m in 55 mins.

Tuesday - Commute ride to office 7.1 miles in 31 mins.
Ride to Westhill, then Garlogie, then Marshalling, then Garlogie then home 26.4 miles in ~108 mins.

Wednesday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 9.1 miles in 51 mins.
Swim at bucksburn 1,200m in 22 mins.

Thursday - Morning run 3.0 miles in 25 mins.
Stretching and rollering
Yoga session 22 mins.

Friday - Rest day.
Yoga session 16 mins.

Saturday - Bikeless Beastie Scottish Champs Aquathlon Loch Lomond
Swim 750m in 12:04.
Run 3.0 miles in 20:55.8.

Sunday - Easy run to granny's 5.5 miles in 54 mins.
Easy mtb 2.3 miles in 20 mins.

Actuals - Swim 2.7 miles (4,400 m). Bike 66.1 miles. Run 11.5 miles. 
0 short core, 0 short light weights and 1 stretching / rollering session. 38 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 87.3 (81.0) [93.2], 
B 1,320.5 (1100.0) [1320.0], 
R 566.4 (501.0) [566.1].

Training Review - Week 29 - July 17 to 23

Monday was a pair of basic commutes on the bike. Then a trip to swimming in the evening. 

Tuesday I ran in to the office gambling that 8 hours sat at my desk would be enough recovery for a 1-mile hill climb in the evening. I arrived in enough time to do a bit of a longer warm-up than normal and didn't feel too bad as I got to the start line. That lasted all the way along the first 200m to the turn up the hill, then it was an agonising grind to the top with burning thighs. I did manage my best time for the course despite the heavy legs. 

Wednesday was another pair of basic commutes on the bike. Then a trip to swimming in the evening. Thursday was easy commutes on the bike. Friday was a slow run commute and then some stretching in the evening. 

Saturday I had a rest day, did some yoga in the morning.

Sunday I did a quick yoga session before heading out to Inverurie Sprint Triathlon. that will get a post to itself if I get a chance to write it. 



Target totals -  Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Monday - Commute ride to office 7.1 miles in 28 mins.
Commute ride to office 9.4 miles in 57 mins.
Swim with TPT 1,850m in 57 mins.

Tuesday - Commute run 6.9 miles in 69 mins.
DTCC hill climb 1 mile in 6:11.
Warm-up / cool-down 6.6 miles in 25 mins.

Wednesday - Commute ride to office 7.1 miles in 33 mins.
Commute ride to office 9.3 miles in 40 mins.
Swim at bucksburn  1,200 m in 20 mins.

Thursday - Commute ride to office 7.1 miles in 30 mins.
Commute ride to office 7.0 miles in 34 mins.

Friday - Commute run 6.9 miles in 66 mins.
Stretching and rollering session.

Saturday - Yoga session 20 mins

Sunday - Yoga session 10 mins. 
Inverurie Triathlon
Swim 750m in 12:20.
Ride 17.8 miles in 57:46
Run 2.9 miles in 19:52.

Actuals - Swim 2.3 miles (3,800 m). Bike 72.4 miles. Run 13.8 miles. 
0 short core, 0 short light weights and 1 stretching / rollering session. 30 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 84.6 (79.0) [90.9], 
B 1,254.4 (1044.0) [1252.8], 
R 554.9 (487.0) [550.3].

Training Plan - Week 30 - July 24 to 30

This week I have Loch Lomond Aquathon on Saturday. It is this year's Scottish Aquathlon Championships and since I took a medal at last year's event I feel that I should at least go and attempt a defence. I expect to face a much stronger field with it being based in the Central Belt. 

I am also going to go to Stonehaven Aquathon on Wednesday night. Partly as race practice for the weekend, but mostly because I quite enjoyed the short and fast race format.  

The rest of the week I am going to do a lot of bike commuting and try to fit in a couple of faster runs instead of the slogged commutes that I have been doing.


Target totals - Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 

1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Training Plan - Week 29 - July 17 to 23

More races than I can sensibly fit in this week so almost certainly one will have to go. Given that I haven't entered any of them yet it could be any. I can make a case for doing each, or dropping each. 

Tuesday night is the next TT in the series. It is only 1-mile, but it is a hill climb. It is good for scoring points, it is a hassle to get too for 6 minutes of effort.

Wednesday is the next Aquathon in the summer series. I really enjoyed last week's race and this one is an open water swim so I am keen to go again if I can fit it in. It would be good practice for Loch Lomond but is a hassle to get to after work.

Sunday is Inverurie Triathlon. As my Clubs 'home' triathlon I really should do this one. I haven't entered yet as I try to find some form and some money. I will decide before the closing date on Wednesday, but maybe just before. It is a fun race if the weather is good but it means giving up the whole weekend to fit around the race.

The rest of the week I still have to fit in all my commutes somehow. I will probably miss some targets this week as all three races are short, but all are tough enough to mean I have to be sensible about what else I can fit in around them. 


Target totals - Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 

1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Training Review - Week 28 - July 10 to 16

Monday I rode to work and back before going to swimming. I had to do a bit of coaching again so I only got half a swim session but the bits I did get were useful. I had to guess at what I swam as my garmin is away to get repaired or replaced.

Tuesday I took a run to work but was pretty empty again. 

Wednesday I decided on Westhill Aquathon. That meant riding to work, then riding out to Westhill, racing, and then riding home. Not exactly the best plan for a fast race. I actually had a great race though. I swam really well, but not having my garmin meant I have no idea what my swim time was. 

Going through transition I grabbed my phone and I had left my Strava app running so I was able to use that to measure my run. I was still in sight of the 3 swimmers who had beaten me out of the water. By the end of the first small lap I had caught one of them and I was reeling in second place. By the end of the first large lap and half way round the run I was up to second place, but the leader is a current GB age-group triathlete and an ex-GB cross-country runner so it was all I could do to minimise my losses and try to keep him in sight. I am pretty pleased with my race, and it was good aquathon practice before loch lomond in two weeks. 

Thursday and Friday were simple commuting days as I tried to recover from emptying myself into Wednesday's race. 

Saturday I went to bucksburn for a steady swim in the morning before spending a big chunk of the day asleep. The ear infection that has been bugging me just will not go away and a couple of days of antibiotics didn't do much other than tire me out.

Sunday I took a ride to bucksburn, did another easy swim, and then rode home. In the evening I did a yoga session to try and ease off some of the tightness in my back and hips.

That finished off a fairly solid week. A good race on Wednesday and some decent numbers for the rest of the week. 

Target totals -  Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Monday - Commute ride to office 7.3 miles in 29 mins.
Commute ride to office 7.2 miles in 31 mins.
Swim with TPT 1,000m in 55 mins.

Tuesday - Commute run 6.9 miles in 66 mins.

Wednesday - Commute ride to office 7.2 miles in 33 mins.
Ride office to Westhill 8.0 in 51 mins.
Westhill Aquathon 
Swim 400m in estimated 6:30.
Run 2.0 miles in 13:14.
Ride home from Westhill 9.7 miles in 44 mins.

Thursday - Commute ride to office 7.3 miles in 29 mins.
Commute ride to office 7.2 miles in 31 mins.

Friday - Commute run 7.1 miles in 67 mins.

Saturday - Swim at bucksburn 1,200m in 23 mins.
Stretching and rollering session. 

Sunday - Ride to bucksburn 6.9 miles in 35 mins.
Swim at bucksburn 1,200m in 24 mins.
Ride from bucksburn 5.3 miles in 22 mins.
Yoga session 32 mins.

Actuals - Swim 2.4 miles (3.800 m). Bike 66.0 miles. Run 16.0 miles. 
0 short core, 0 short light weights and 1 stretching / rollering session. 32 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 82.2 (77.0) [88.6], 
B 1,182.0 (988.0) [1185.6], 
R 538.2 (473.0) [534.5].

Race Review - Scottish Sprint Triathlon Champs, Monikie

What a fucking terrible race. And I don't mean I had a terrible race, I mean a terrible venue, and a terrible course. How that got awarded the Scottish Championships absolutely astounds me. The venue is completely inadequate for a race of that size. 

I should have sussed there was a problem when I was asked to park on a verge and the car behind me was turned away because the car park was full, an hour before registration was due to close. 

I should really have figured it out when racking my bike and not being able to get it on and off the rack without hitting other bikes, even in a relatively empty transition area. There was going to be even less room with 300 people trying to transition.

Having to queue for 20 minutes to use the single toilet in the changing rooms should have been another clue that the venue wasn't suitable for a field that large. 

It didn't even register with me when the heat in front of us were stood three-deep on the bank waiting to start their swim. In hindsight, the range of age-groups in that heat meant a lot of he younger kids and weaker swimmers just stepped back to avoid the charge at the start.

The second heat was Vets upwards and they had no such manners. 100-ish of us and no-one wanting to be sensible about it. The charge in to the water started with shoving and progressed to punching and kicking. At the first turn that devolved into swimmers actively throwing elbows and trying to drown each other and after taking a solid elbow to the nose I was physically forced under the water by a swimmer trying to plough straight over me. 

After a lot more kicking and punching along the back straight and the next turn was worse. A couple of swimmers ahead of me switched to breast stroke to avoid clashes and I had to tread water to avoid going in to the back of them. The swimmers behind me were less patient and I got ducked again as someone tried to swim over me. After I resurfaced I got kicked, pushed and punched some more. 

Then on to the final straight and one swimmer cut straight across me almost at right angles. He went way off to the side, heading straight for a kayak and about 200m later came charging in from that side at another ridiculous angle and cut straight across my back, shoving me under again. 

I had given up trying to swim fast somewhere before the first turn but this was getting beyond stupid and I took the widest line out to the side that I could find to avoid all the idiots and just get myself to the end of the swim safely. 

I reached the exit only to find it is a ridiculous slime-covered rock surface that you can't actually stand up on. There is a carpet at the exit for traction, but it is only for the last couple of feet of the water. Even with that they need to have two marshals at the waterline to help everyone out of the water single-file so when a group arrives you have to just wait your turn. 

It was by far the worst swim I have ever been in. I have been in plenty of 'washing machine' swims but this was way beyond that. The behaviour of some of the athletes involved was beyond unacceptable and well towards intentional endangerment of fellow competitors. 

Training Plan - Week 28 - July 10 to 16

Wednesday evening I plan to go to Westhill for the second in the Summer Aquathon Series. 

Sunday is Speyside Duathlon. This is another race that I have never done, but it would give me an excuse to go through to Elgin for the weekend. They take entries on the day so I can decide last minute if I want to go to it. 

With potentially 3 races each week for the next 3 weeks I would probably benefit from a weekend off instead. Looking at those 9 events there are a few I could happily miss, and one which should be over in about 6 minutes, so they are maybe not as onerous as they appear. 



Target totals - Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 

1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Training Review - Week 27 - July 3 to 9

Monday was an easy run to the office in the morning. From somewhere I have stumbled into some slightly better running form again. Maybe just my injured calf finally recovering or maybe just time since Bratislava, not sure. Anyway I managed to get in under an hour for the first time since April. At least my Zombies, run app and my fitbit both registered times in the mid 58's. Garmin on the other hand weirdly reset itself about halfway through the run. 

For some ridiculous reason I have gone more than half way through the year, covered over 1,000 miles and yet the longest ride I have logged all year is only 17.9 miles.

As I write this on Tuesday evening I actually have no idea how it went as Garmin only saved the last 2 miles. It has developed a fucking ridiculous new habit of resetting itself at random. I know I started well and was through the first 5 miles in 13:40. Shortly after that garmin died and restarted, much like Monday. The next 5-mile block that it successfully recorded was 14:00. Then after a whole series of consecutive resets it decided to stay stable for a just under 10-mile block in just under 29 mins. 

Results are now out; Official time 1:10:58, although the course was possibly 400m short, awaiting confirmation. Actually fairly pleased with that. Well inside my previous best of 1:14:25, and well inside my target for the year of 1:14.

Distance update; tracks uploaded to Strava from people with working gps systems suggest the turn point was in the wrong place and the distance was about 0.3 miles short. If I pro-rata my speed for that extra distance I would get 1:11:49, still well inside my targets.

Also turns out that despite the annoying garmin issues I didn't have the worst of it. A rival club had a TT with a course that ran straight across ours and several riders were directed the wrong way by marshalls from the other event. In hindsight, I do recall spotting a couple of marshalls on a crossroads that I didn't expect, but having made a mistake on this course before I just ignored them and stayed on the route that I knew. 

Wednesday I rode to work and garmin worked fine. Then I rode home from work and it reset itself halfway through that ride. I have had enough of that shit so went to call garmin support, only to find that their entire Europe support only works UK office hours. For a modern tech company that is fucking ridiculous. I already know their online support is completely pointless but I logged a ticket anyway so that I have a number to quote when I shout at them on the phone tomorrow. For a company that produces really great quality hardware, their software is a complete waste of time. 

In the evening I went to bucksburn and did a steady 30-minute swim. 

Thursday was a steady run to work as the highlight of my birthday. After resisting the urge to punch any of my co-workers for another 8 hours I went out with Mrs M for a birthday dinner and the new Spiderman movie. 

Friday I rode my nice bike through the rain since I still haven't sorted the bearings on my winter bike. I took a pokemon collecting detour on the way home. Somewhere earlier in the week I had managed to pick up an ear infection. I ignored it at first thinking it was just a symptom of allergies but it was affecting my hearing all of Friday and was severe enough to be affecting my balance and making me feel nauseated on the ride home. In the evening I put every swimming ear plug I could find into a bath of sterilising fluid in case they were the cause. 

I did a bit of rollering during the TdF highlights in the evening. Since #Sagangate the sprint stages are hardly worth watching. 


Saturday I had a rest day, prepped my kit for Sunday's race, did some yoga and a bit more stretching.

Sunday was the Scottish Sprint Triathlon Championships at Monikie Country Park in Arbroath, which will get a write-up to itself. It may contain some rude words and be unsuitable for younger readers. 

Despite the slightly shortened course, I am going to claim my 25-mile TT target for the year. I am also going to claim my stretch target of 1:12 based on my pro-rata calculation to for the missing distance. That was the only good thing this week. 

Monikie was an utter waste of time, I should have gone to Huntly instead. Pulling out of it after the swim means I miss my run target numbers this week and fall behind my bike stretch target for the first time all year. I also missed my chance to score some Club Championship points for finishing, and the chance to score a lot of points if I had gone to Huntly instead. Still I should be happy I didn't die or get a serious injury on that utter disaster of a course at Monikie.  


Target totals -  Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Monday - Commute run 6.9 miles in 59 mins.
Swim with TPT 650m in 55 mins.

Tuesday - Warm up ride 1.1 miles in 6 mins. 
DTCC 25-TT 25 miles in 1:10:58, PB.

Wednesday - Commute ride to office 7.1 miles in 27 mins.
Commute ride from office 7.3 miles in 34 mins.
Swim at bucksburn 1,650m in 30 mins.

Thursday - Commute run 6.9 miles in 62 mins.

Friday - Commute ride to office 7.1 miles in 27 mins.
Commute ride from office 9.2 miles in 58 mins.
Stretching and rollering.

Saturday - Yoga session 32 mins. 

Sunday - Scottish WTF! Champs at Monikie.
Swim 0.6 miles in 14 mins. 
DNF


Actuals - Swim 1.9 miles (3,150 m). Bike 56.8 miles. Run 13.9 miles. 
0 short core, 0 short light weights and 1 stretching / rollering session. 32 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 79.8 (75.0) [86.3], 
B 1,116.0 (932.0) [1118.4], 
R 522.2 (458.0) [518.7].

Monthly and mid-Year Review - June

I should be at 73 swim miles, 860 bike miles and 441 run miles. Or if I am pushing on towards the stretch targets 84, 1032 and 498.3.

I should also have logged at least 26 each of weights, core and stretching sessions and 13 hours of yoga. 

--------------------------------------------------------------

Swimming has mostly been ok for the quarter, but May and June are disguised by good April numbers. Only 10 miles each and 35.4 for the quarter. Against any other year those are still huge numbers though, and my target for the quarter was 35, so I should be pleased. My targets for the second half of the year are to swim less but I don't intend to cut back as much as I originally planned so I should blow straight through the stretch target by year end. 

Here is the graphical version, the green line is actuals red and dotted red are target and stretch target. The bike continues to be way above plan as well. I was meant to be doing less on the bike in Q1 as I focus on Bratislava, that went a bit wrong through Q2 as I used the bike as the default for an 'easy' commute rather than taking the train and getting a more complete recovery. that has resulted in being over miles but under-rested. My 10-mile TT PB at Drumoak in May was a good sign, with the new disc wheel I am hoping I can find the 2 seconds per km to get my 10-TT target for this year. 

The bike graph shows I am above even my stretch target and while I am behind a few previous years that is what I expected as I didn't really intend to spend a lot of time on the bike until after May. 

Running I continue to post much bigger numbers than I need but I also managed to add some speed sessions early in the quarter. 508.4 miles at the end of June puts me more than 65 miles ahead of my target and just ahead of my stretch target.

My binge of 10 consecutive running days in the middle of June means I racked up 81 miles this month against a target of 61. That and a solid 82 miles in April covers the lower 52 miles through May. Over the quarter I was above my target and below my stretch target, which is just about perfect. 

The graph shows how much I am running. The steep blue line is from marathon year and can be ignored. So I am above target, above stretch target and way above any previous year (bar one). I really couldn't hope for anything more at this stage. 

23 weights and 27 core sessions puts me about on schedule. A little behind on weights, and the binge week of core in May is the only reason that is keeping up. I need to get some focus here. 

I am at just over 17 hours of yoga. Still high for year-to-date thanks to the binge in January, but way behind during Q2. 

--------------------------------------------------------------

As it is end-of-Quarter I also am due for a check in against other targets. 

Targets by numbers

Represent GBR age-group at an international event. - ETU Aquathon Bratislava.

Take part in a GBR age-group qualifying race for the 2018 European or World Sprint Champs. - Can't make one fit my calendar but can attempt the Aquathon qualifier instead. 

Swim 124 miles. - Not yet, but well on target.

Swim under 6:15 minutes for 400m. - Not raced yet but 6:38 mid-session training. 

Swim under 12:00 minutes for 750m. - 12:04 for 760m at Turriff. 

Swim under 26:00 minutes for 1,500m. - Not raced yet but 26:26 during a 30-min swim.

Ride 2,332 miles. - Not yet, but on target. 

Ride a 10-mile TT in under 26 minutes. - Not yet but 26:23 (PB) at Drumoak.
Ride a 25-mile TT in under 1 hour 14 mins. - Not raced yet. 

Run 802 miles. - Not yet, but well on target.

Run a 5k in under 19:10 or 10k in under 41 mins. - Moray 10k in 39:58.

Run another 5k in under 19:20 or 10k in under 42 mins.  - 19:31 5k at North Champs was closest second run attempt so far.

80 Yoga sessions - Not yet, but on target

52 & 52 Core & weights sessions.- Not yet, but about on target. 

I have left the stretch targets off for now. 

Training Plan - Week 27 - July 3 to 9

Happy Birthday to me. And a new Spiderman movie to celebrate it. I hope it isn't shit. 

Monday there is an aquathon (dear apple, stop changing that spelling to equation!) at Knockburn. I don't think I can actually make it work logistically but if I can sort that out I may go and race it on my way to swimming.

Tuesday is a 25-mile TT at Garlogie. My only chance this year to get my 25-TT target for the year. 


Sunday is the Scottish Sprint Champs at Monikie. 48 entrants in my age-group, none that I recognise. Not a course I have raced before so no idea what it will be like. 


Target totals - Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 

1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Training Review - Week 26 - June 26 to July 2

Monday I started the week well. Despite stopping to catch some pokemon and not enjoying the cold I managed a respectable run to work after a few weeks of terrible running. I then had to ride home (via some more pokemon) on the winter bike that had been stored at work over the weekend. Being parked wet had done the gears no good at all and the front derailleur was completely seized. So a whole ride in the big ring. 

In the evening I went to swimming and somehow my swim pace has also come back. After a few weeks of average swims I was suddenly back at coasting in a 6:48 400m in the middle of a session and tearing up 16x25 on 60 second starts, all under 20 seconds. 

Tuesday I got home from work and I was so far beyond shattered that I couldn't even consider going to TT. Despite taking the train to commute I was completely exhausted by the time I got home. I binned my plan to ride to and race the TT and tried to have a nap instead. That was unsuccessful but I did get enough of a rest that I could drag myself out in the evening to do some maintenance on my wet weather bikes.

Having prepped both my winter bike and my mountain bike for the impending storm, Wednesday was actually quite nice so I just use my summer bike to commute. Again with a short detour on the way home to collect some pokemon. In the evening I went to bucksburn for a swim but could only manage 7 x 100m on 2 min recoveries before I couldn't hold the pace. I did an 8th rep as a cool down and headed home.

Thursday was two wet and headwindy commute rides on my winter bike. Mostly in better condition than Monday but still a terrible rear wheel bearing noise that I need to sort out.

Friday I took an easy jog to work, and Saturday I did a short jog around Dyce before settling in to watch the Tour de France opening TT (not technically a prologue as it is more than 8km apparently) in the afternoon. 4 hours of time trialling in the rain wasn't the thrilling watch that is hopefully to follow over the next 3 weeks so I did a bit of stretching and rollering, and fitted in my core session as well.

Sunday I took a slightly extended ride to the pool, did an easy 1k swim, then took an even longer detour to get home. Despite those extensions I came up 3 minutes short of completing a Strava time challenge and half a mile short of doing my bike miles for the week. That was annoyingly close enough to force me out again on the bike for an easy lap of Dyce and some Pokemon collecting.

In the evening I did my weights session and some yoga to round out the week.

Through 500 running miles this week, and the first complete week for a while. The only current red number is swimming stretch target, which I will likely creep up on over the next couple of months. Cycling stretch target should be fine for another week with a 25-mile TT on Tuesday and the Scottish Sprint Champs next weekend but beyond that I expect it to start escaping. It is set at 67 miles / week which in hindsight is too heavy during race season. 


Target totals -  Swim 2.0 miles. Bike 56.0 miles. Run 14.0 miles. 
1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga. 

Monday - Commute run to office 6.9 miles in 63 mins
Commute ride from office 9.7 miles in 69 mins.
Swim with TPT 1,900m in 54 mins.

Tuesday - Rest day.

Wednesday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 9.3 miles in 51 mins. 
Swim at bucksburn 0.5 miles in 17 mins.

Thursday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.2 miles in 37 mins.

Friday - Commute run to office 6.9 miles in 65 mins. 

Saturday - Jog 2.5 miles in 32 mins. 
Stretching and rollering.
Core session.

Sunday - Easy ride to pool 5.3 miles in 23 mins.
Swim at bucksburn 1,000m in 19 mins.
Easy ride 9.8 miles in 43 mins.
Very short ride 2.8 miles in 14 mins. 
Weights session.
Yoga session 34 mins.


Actuals - Swim 2.3 miles (3,700 m). Bike 58.3 miles. Run 16.3 miles. 
1 short core, 1 short light weights and 1 stretching / rollering session. 34 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 77.9 (73.0) [84.0], 
B 1,059.2 (876.0) [1051.2], 
R 508.4 (445.0) [502.9].