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].