Monday I struggled with my commutes to work. I did something to strain my adductor on Saturday morning and while it doesn't seem to be getting any worse it isn't improving either. I went to swimming at night with the intention of taking it easy. Unfortunately the rest of the occupants of my lane weren't happy with me coasting at the back doing my recovery pace and I ended up at the front pulling them under 1:35 / 100m pace on 10 second recoveries.
Tuesday the weather and my adductor convinced me that the full run to work wasn't a great idea so I took the easier version and jogged to the train. In the evening I tried to get the roller on to my adductor and all that did was make it temporarily more painful.
Wednesday was a pair of easy commutes. My lovely new PlanetX Echostorm jacket is as warm as the previous and some of the upgraded features (the zip-ended sleeves, the additional reflective strips, the slightly better fit) are great. But it is basically black, and despite my red bag, double rear lights and orange shorts the cars passing were noticeably closer. I am going to have to keep it for day rides and use the first generation white version for commuting.
Thursday I ran to work in the morning, slowly. My right hip was bothering me a bit and both quads were too tight, so it was more of a shuffle than a run. I went for a steady swim in the evening. That was interrupted when a couple of slower swimmers arrived in my lane and decided to paddle up and down so slowly that even my breaststroke was too fast for them.
Friday was the first of my 4-day weeks as I try to burn my leftover holidays before the end of the year. I started the morning with a very short yoga session before going out for a run and swim.
Saturday I went to the pool for a third consecutive day. I forgot my garmin so had to come up with a session I could track using the wall clocks instead. I went for 50m reps on 1-min starts but only managed 16 of them before I got bored.
Sunday's Kintore beginners ride was threatened by the weather and my participation in it was further threatened by the state I had let my bike get into through the week. Having ridden it five rides in a week through the rain and just put it straight in the garage or the office bike shed it clearly showed that abuse. I had to go overboard with the wire brush and the GT85 just to get it rideable and mask the worst of the orange. The weather won out in the end and the ride was cancelled.
I decided I would go for a jog round Dyce between storm showers. Then I mistimed that completely and ran into a face-blasting hailstorm and had to hide in a bus shelter.
Losing Sunday's ride left me short on bike miles this week but I am happy enough with that. As I have decided to target Aquathons again next season I will aim to shift my training to swimming and biking at the start of the year, and there is no harm in getting 8 weeks head start on that with heavier run and swim weeks.
Despite the extra day off I still managed to miss all the extra sessions. I am just too lazy with these and tracking them weekly hasn't put enough pressure on me to complete them. I need to be smarter again next year.
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 30 mins.
Commute ride from office 7.1 miles in 37 mins.
Swim with TPT 2,100m in 51 mins.
Tuesday - Commute run via train 3.0 miles in 30 mins.
Stretching and rollering session.
Wednesday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.1 miles in 39 mins.
Thursday - Commute run 6.9 miles in 75 mins.
Swim at bucksburn 1,050m in 25 mins.
Swim at bucksburn 1,050m in 25 mins.
Friday - Yoga session 5 mins.
Run at Kirkhill 4.6 miles in 45 mins.
Swim at bucksburn 1,050m in 26 mins.
Saturday - Swim at bucksburn 800m in 16 mins.
Sunday - Easy jog 3.1 miles in 29 mins.
Actuals - Swim 3.2 miles (5,000m). Bike 28.4 miles. Run 17.6 miles.
0 short core, 0 short light weights and 1 stretching / rollering session. 5 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 118.4 (111.0) [127.7],
B 2,170.7 (1,940.0) [2,328.0],
R 751.4 (711.0) [803.4].
Run at Kirkhill 4.6 miles in 45 mins.
Swim at bucksburn 1,050m in 26 mins.
Saturday - Swim at bucksburn 800m in 16 mins.
Sunday - Easy jog 3.1 miles in 29 mins.
Actuals - Swim 3.2 miles (5,000m). Bike 28.4 miles. Run 17.6 miles.
0 short core, 0 short light weights and 1 stretching / rollering session. 5 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 118.4 (111.0) [127.7],
B 2,170.7 (1,940.0) [2,328.0],
R 751.4 (711.0) [803.4].
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