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.
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].
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].
No comments:
Post a Comment