Training Review - Week 42 - October 16 to 22

Monday I started with standard commute rides on my winter bike. There are lots of annoying little niggles with it at the minute and it needs a full and proper service.

I arrived home from work and my new pedal spanner arrived. And about 3 minutes later it was dead. It rounded off and buckled against the rusted-on pedals that I had planned to change out. In hindsight, 8 years and ~8,000 miles was probably a bit much abuse for them. 

In the evening I went to swimming but I was struggling with the continuing pain in my shoulder after last week's bike crash. I had to skip a lot of the planned session as it was heavy on paddles and shoulder work. 

Tuesday I jogged my commute. Much better than last week's disastrous long run but still the best part of 10 minutes slower than what I should be doing. 

Wednesday was just commuting rides again but for the first time in a while I actually felt really comfortable on the bike and was putting some sensible effort levels in. 
On the ride home I took a detour to Evans Cycles to get my old pedals removed. They also recapped the threads and fitted the new set that I had brought with me. Excellent service, especially considering I hadn't bought the pedals from them. New pedals are amazing, should have changed them sooner. I also wonder if my TT and summer bikes could do with a pedal refresh.

Thursday I had a much better run to work, much closer to what I should be doing despite a heavy drizzle and headwind. In the evening I went to Bucksburn planning a set of 200m reps. On arriving I realised I had forgotten my garmin and at the effort levels I wanted to do there was no way I could count and keep track of times on the wall clock. I shifted instead to doing 15 x 50m reps starting every 60 seconds. 

Friday was commute rides again, but on the new pedals it felt like a completely new bike. After a brace of faster commutes I am starting to feel like I have recovered from my end of season exhaustion. When I got home I spent a while giving my winter bike a proper clean.

Saturday I took an early morning jog to the pool. I only did half a set, it was more about getting back in to a winter training pattern. I did include a 5-minute swim test for the new Speedo On app that I have added to my fast collection of training tools. 310m apparently is good enough for Speedo to rank me as an "advanced" swimmer. 

Sunday I went through to Kintore for the first Kintore Sunday ride of the new season. A sensible (ok, fairly slow) 20 miles. I also managed a bit of stretching and rollering during the Strictly results show. 

Sunday's ride took me through 2,000 bike miles for the year. On top of passing 700 run and 110 swim miles through the week. I could stop now and be happy that I have had a decent year. 10 weeks to go to turn the numbers into something crazy. 



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 35 mins.
Commute ride from office 7.1 miles in 36 mins.
Swim with TPT 1,850m in 54 mins. 

Tuesday - Commute run to office 6.8 miles in 69 mins.
Stretching session.

Wednesday - Commute ride to office  7.1 miles in 31 mins.
Commute ride from office 7.2 miles in 54 mins.

Thursday - Commute run to office 6.8 miles in 61 mins.
Swim at bucksburn 750m in 15 mins.

Friday -  Commute ride to office  7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 36 mins.

Saturday - Run to bucksburn 2.6 miles in 29 mins.
Swim at bucksburn 800m in 20 mins.
Run from bucksburn 2.6 miles in 29 mins.

Sunday - Kintore Sunday 22.1 miles in 2 hours.
Stretching session.


Actuals - Swim 2.1 miles (3,400m). Bike 64.8 miles. Run 18.8 miles. 
0 short core, 0 short light weights and 2 stretching / rollering session. 0 mins of yoga.

Cumulative (Cumulative target) [Cumulative Stretch target]
S 110.4 (105.0) [120.8], 
B 2,000.6 (1,772.0) [2,126.4], 
R 706.8 (669.0) [756.0].