I have entered Aboyne Duathlon on Sunday. Due to my lack of any serious cycling this year I have entered the short version. The single 15k lap on the bike will still be my longest ride of the year and trying to race 30k felt overly ambitious.
Tuesday and Thursday I have holidays. My plan for those is to swim and do running reps. That means a binge of swim miles this week. Having swum on Sunday this means 5 consecutive swim days.
Having cleared most of my backlog last week the target numbers are more normal this week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
2 short core, 1 short light weights and 3 short stretching sessions. 30 mins of yoga.
Monday, 13 March 2017
Training Review - Week 10 - March 6 to 12
Monday the weather and the daylight tempted me to take the road bike and to actually put a bit of effort in. That made little difference on the ride in as the traffic made the commute about the same as normal. On the way home though I managed a much cleaner ride and despite a little addition at the end still got home in a quick time.
Swimming was much better than expected. I thought that a third consecutive day of swimming on top of a tough week and recovering from a cold I thought I would struggle. Instead I put in an easy 7min 400m in the middle of a set and finished off with a 100m in 1:33 and 50m in a PB of 39.3.
Tuesday I started my run feeling empty and the first couple of miles were pretty average but from there I settled in to it and by the end I was cruising along at sub 8-min pace and feeling comfortable.
Wednesday I took a pair of easy rides, even managing to get overtaken by an ironman on the way to work in the morning. In the evening I went to bucksburn with no session plan. I swam 100m but it felt too slow to be the first of a 100m set so I carried on. At 200m I still felt like it was too slow to be the first rep in a 200m set. So I went to 400m, and accidentally smashed last years race time. Then after 60 secs rest I did another 400m in under last years time. And then after another 60 secs rest I did a third rep, again in under race time. 3 reps in 6:40, 6:59 and 6:50 with only a minute of rest. For a fourth swim session in 5 days that is a ridiculous set of numbers.
Thursday my run to work felt like a slog as my legs were still feeling Tuesday's run but the clock didn't reflect that. My underlying fitness level is now at the point where even a bad run is still just outside 8 min/mile pace. I still need to build some speed on top of that though.
Friday I had another day off work. I started the morning with a trip to the park to do some running reps. I can at least tick the box that I have started to some speed work on the running front, but it wasn't much and it wasn't fast. Next week I have my first race of the season but I also have two more holiday days to do some more speed work.
Saturday I went to the park for another reps session. I tried to do a set of 1km reps at 10k pace and managed 3, but only by taking 90 second recoveries between them. I have some opportunities over the next couple of weeks to do some speed work before going to Elgin to race the Moray 10k and I am going to have to make the most of them. In the afternoon I missed my chance to catch up on some smaller session as I went to watch the England Scotland rugby at the pub. Would have been less painful to do all the sessions.
Sunday I went for an early swim planning to do a set of fast 100m reps but once my back stiffened and the pace slowed I decided to call it a short day. Closed half the gap to my stretch target and logged my biggest swim week of the year.
Before lunch I did the rest of my yoga for the week and took the TT bike round the block. Not at any sort of speed, mainly just to remind myself of the balance difference between it and my road bike and to check for any faults. None during the ride but the wet roads meant that it got filthy and needed a thorough clean and check over afterwards. The brake pads will need to be changed at some point this year, but they will be fine for a couple of months yet. I also took the di2 battery off and switched it for the spare and tidied up the ends of the bar tape.
In the evening I did weights, core and stretching sessions to round out the week. My core session I upgraded to a tougher session that also included a 60 second plank at the end of it. I am overdue for that change anyway and a handful of minutes on the tribars in the morning reminded me that the shoulder and core positions on the TT bike are not properly replicated by my other training and need to be worked more specifically.
This week was complete within itself but I didn't manage to make up for the carried core and stretching sessions from last week so they roll over again in to next week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 2 short core, 1 short light weights and 3 short stretching sessions. 30 mins of yoga.
Monday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.2 miles in 32 mins.
Swim with TPT 2,100m in 54 mins.
Tuesday - Commute run to office 6.9miles in 56 mins.
Wednesday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.1 miles in 38 mins.
Swim at bucksburn 1,600m in 36 mins.
Thursday - Commute run to office 6.9miles in 60 mins.
Stretching and rollering session.
B 365.6 (290.0) [348.0],
R 225.5 (185.0) [209.1].
Swimming was much better than expected. I thought that a third consecutive day of swimming on top of a tough week and recovering from a cold I thought I would struggle. Instead I put in an easy 7min 400m in the middle of a set and finished off with a 100m in 1:33 and 50m in a PB of 39.3.
Tuesday I started my run feeling empty and the first couple of miles were pretty average but from there I settled in to it and by the end I was cruising along at sub 8-min pace and feeling comfortable.
Wednesday I took a pair of easy rides, even managing to get overtaken by an ironman on the way to work in the morning. In the evening I went to bucksburn with no session plan. I swam 100m but it felt too slow to be the first of a 100m set so I carried on. At 200m I still felt like it was too slow to be the first rep in a 200m set. So I went to 400m, and accidentally smashed last years race time. Then after 60 secs rest I did another 400m in under last years time. And then after another 60 secs rest I did a third rep, again in under race time. 3 reps in 6:40, 6:59 and 6:50 with only a minute of rest. For a fourth swim session in 5 days that is a ridiculous set of numbers.
Thursday my run to work felt like a slog as my legs were still feeling Tuesday's run but the clock didn't reflect that. My underlying fitness level is now at the point where even a bad run is still just outside 8 min/mile pace. I still need to build some speed on top of that though.
Friday I had another day off work. I started the morning with a trip to the park to do some running reps. I can at least tick the box that I have started to some speed work on the running front, but it wasn't much and it wasn't fast. Next week I have my first race of the season but I also have two more holiday days to do some more speed work.
Saturday I went to the park for another reps session. I tried to do a set of 1km reps at 10k pace and managed 3, but only by taking 90 second recoveries between them. I have some opportunities over the next couple of weeks to do some speed work before going to Elgin to race the Moray 10k and I am going to have to make the most of them. In the afternoon I missed my chance to catch up on some smaller session as I went to watch the England Scotland rugby at the pub. Would have been less painful to do all the sessions.
Sunday I went for an early swim planning to do a set of fast 100m reps but once my back stiffened and the pace slowed I decided to call it a short day. Closed half the gap to my stretch target and logged my biggest swim week of the year.
Before lunch I did the rest of my yoga for the week and took the TT bike round the block. Not at any sort of speed, mainly just to remind myself of the balance difference between it and my road bike and to check for any faults. None during the ride but the wet roads meant that it got filthy and needed a thorough clean and check over afterwards. The brake pads will need to be changed at some point this year, but they will be fine for a couple of months yet. I also took the di2 battery off and switched it for the spare and tidied up the ends of the bar tape.
In the evening I did weights, core and stretching sessions to round out the week. My core session I upgraded to a tougher session that also included a 60 second plank at the end of it. I am overdue for that change anyway and a handful of minutes on the tribars in the morning reminded me that the shoulder and core positions on the TT bike are not properly replicated by my other training and need to be worked more specifically.
This week was complete within itself but I didn't manage to make up for the carried core and stretching sessions from last week so they roll over again in to next week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 2 short core, 1 short light weights and 3 short stretching sessions. 30 mins of yoga.
Monday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.2 miles in 32 mins.
Swim with TPT 2,100m in 54 mins.
Tuesday - Commute run to office 6.9miles in 56 mins.
Wednesday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.1 miles in 38 mins.
Swim at bucksburn 1,600m in 36 mins.
Thursday - Commute run to office 6.9miles in 60 mins.
Stretching and rollering session.
Friday - Reps run 3.6 miles in 31 mins.
Yoga session 16 mins.
Swim at bucksburn 2,200m in 45 mins.
Saturday - Reps run 3.8 miles in 32 mins.
Sunday - Swim at bucksburn 750m in 16mins.
Yoga session 15 mins.
TT bike check 3.2 miles in 13 mins.
Weights session.
Core session.
Stretching session.
Actuals - Swim 4.1 miles (6,450 m). Bike 31.7 miles. Run 21.2 miles. 1 short core, 1 light weights and 2 stretching / rollering session. 31 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 32.9 (29.0) [33.4],
Yoga session 16 mins.
Swim at bucksburn 2,200m in 45 mins.
Saturday - Reps run 3.8 miles in 32 mins.
Sunday - Swim at bucksburn 750m in 16mins.
Yoga session 15 mins.
TT bike check 3.2 miles in 13 mins.
Weights session.
Core session.
Stretching session.
Actuals - Swim 4.1 miles (6,450 m). Bike 31.7 miles. Run 21.2 miles. 1 short core, 1 light weights and 2 stretching / rollering session. 31 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 32.9 (29.0) [33.4],
R 225.5 (185.0) [209.1].
Monday, 6 March 2017
Training Plan - Week 10 - March 6 to 12
I have a holiday again on Friday so that will give me a chance to make up some of the losses from the bug I had last week. Hopefully it will also give me a chance to get out on the TT bike before I try and race it next weekend.
Some carry over sessions from last week mean slightly strange target numbers this week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
2 short core, 1 short light weights and 3 short stretching sessions. 30 mins of yoga.
Some carry over sessions from last week mean slightly strange target numbers this week.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
2 short core, 1 short light weights and 3 short stretching sessions. 30 mins of yoga.
Training Review - Week 9 - Feb 27 to Mar 5
Monday was a total write off to the bug. Tuesday I dragged myself in to work only to be sent straight home again.
Wednesday I finally managed to get back to a semblance of normality and rode to work and back without too much coughing. I thought trying to add a swim session on the back of my first day was probably a bit much but I did do a short yoga session.
Thursday I was back on the run in to work and despite feeling pretty terrible it was actually a decent run in. Then in a gap before going to Logan in the evening I squeezed in a second run at a better pace without any real trouble.
Fridays commutes were cold and sensible and I managed some stretching and yoga in the evening. Still sniffling and coughing a bit.
Saturday I went for an early swim, planning a long steady day purely to collect miles and cover some of my losses from earlier in the week. Instead I started wheezing at 50m and had a full-on death rattle on every inhale by 100m. After stopping for a bit of a cough to clear out my lungs I tried again to the same result and then just revised my session to 100m reps on 2:30 starts. After 17 of those I decided just to take the target losses this week and I can make them up later.
After breakfast I caught up the missing weights session from last week. In the evening I did last weeks core session and some yoga.
Sunday I got up in time to run to the pool. Since Zombies Run were celebrating I did a 5k zombie race on the way to the pool. I had again planned a long steady swim but was still struggling to breathe. I converted that to a set of 200m reps and after 5 of those realised that I was simply out of gas and still needed to run home and recover to swim tomorrow. I took an easier 5k route home at a more relaxed pace.
In the afternoon I went out for 20 minutes on the mountain bike to chase some pokemon and just to make sure there was at least one number this week over target. An evening pair of weights and yoga sessions ticked off a couple more targets for the week.
So I chased a bit through the weekend to limit the losses but between last weekend and this week it looks like the cold cost me somewhere in the region of 13 run miles, 35 bike miles, 2 swim miles and a handful of smaller sessions. That means a lot of red numbers below and the first time I have dropped behind any of my stretch targets. That has to be read with caution though, I am still over 10% ahead of my actual target and so far ahead of previous years at swimming and running that it isn't worth comparing.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 2 short core, 2 short light weights and 3 short stretching sessions. 50 mins of yoga.
Monday - Sick day.
Tuesday - Sick day.
Wednesday - Commute ride mtb 7.0 miles in 38 mins.
Commute ride mtb 7.0 miles in 41 mins.
Yoga for hips 6 mins.
Thursday - Commute run 6.9 miles in 62 mins.
Duthie park run 3.1 miles in 25 mins.
Stretching session.
Wednesday I finally managed to get back to a semblance of normality and rode to work and back without too much coughing. I thought trying to add a swim session on the back of my first day was probably a bit much but I did do a short yoga session.
Thursday I was back on the run in to work and despite feeling pretty terrible it was actually a decent run in. Then in a gap before going to Logan in the evening I squeezed in a second run at a better pace without any real trouble.
Fridays commutes were cold and sensible and I managed some stretching and yoga in the evening. Still sniffling and coughing a bit.
Saturday I went for an early swim, planning a long steady day purely to collect miles and cover some of my losses from earlier in the week. Instead I started wheezing at 50m and had a full-on death rattle on every inhale by 100m. After stopping for a bit of a cough to clear out my lungs I tried again to the same result and then just revised my session to 100m reps on 2:30 starts. After 17 of those I decided just to take the target losses this week and I can make them up later.
After breakfast I caught up the missing weights session from last week. In the evening I did last weeks core session and some yoga.
Sunday I got up in time to run to the pool. Since Zombies Run were celebrating I did a 5k zombie race on the way to the pool. I had again planned a long steady swim but was still struggling to breathe. I converted that to a set of 200m reps and after 5 of those realised that I was simply out of gas and still needed to run home and recover to swim tomorrow. I took an easier 5k route home at a more relaxed pace.
In the afternoon I went out for 20 minutes on the mountain bike to chase some pokemon and just to make sure there was at least one number this week over target. An evening pair of weights and yoga sessions ticked off a couple more targets for the week.
So I chased a bit through the weekend to limit the losses but between last weekend and this week it looks like the cold cost me somewhere in the region of 13 run miles, 35 bike miles, 2 swim miles and a handful of smaller sessions. That means a lot of red numbers below and the first time I have dropped behind any of my stretch targets. That has to be read with caution though, I am still over 10% ahead of my actual target and so far ahead of previous years at swimming and running that it isn't worth comparing.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 2 short core, 2 short light weights and 3 short stretching sessions. 50 mins of yoga.
Monday - Sick day.
Tuesday - Sick day.
Wednesday - Commute ride mtb 7.0 miles in 38 mins.
Commute ride mtb 7.0 miles in 41 mins.
Yoga for hips 6 mins.
Thursday - Commute run 6.9 miles in 62 mins.
Duthie park run 3.1 miles in 25 mins.
Stretching session.
Friday - Commute ride mtb 7.1 miles in 33 mins.
Commute ride mtb 7.0 miles in 39 mins.
Stretching and rollering session.
Yoga session 18 mins.
Saturday - Swim at bucksburn 1,700m in 43 mins.
Weights session.
Core session.
Yoga session 20 mins.
Sunday - Run to bucksburn 3.1 miles in 25 mins.
Swim at bucksburn 1,200m in 30 mins.
Run from bucksburn 3.3 miles in 30 mins.
Mtb loop of Dyce 2.8 miles in 20 mins.
Weights session.
Yoga session 7 minutes.
Actuals - Swim 1.8 miles (2,900 m). Bike 30.9 miles. Run 16.1 miles. 1 short core, 2 short light weights and 2 stretching / rollering session. 50 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 28.8 (26.0) [29.9],
B 333.9 (260.0) [312.0],
R 204.0 (167.0) [188.7].
Commute ride mtb 7.0 miles in 39 mins.
Stretching and rollering session.
Yoga session 18 mins.
Saturday - Swim at bucksburn 1,700m in 43 mins.
Weights session.
Core session.
Yoga session 20 mins.
Sunday - Run to bucksburn 3.1 miles in 25 mins.
Swim at bucksburn 1,200m in 30 mins.
Run from bucksburn 3.3 miles in 30 mins.
Mtb loop of Dyce 2.8 miles in 20 mins.
Weights session.
Yoga session 7 minutes.
Actuals - Swim 1.8 miles (2,900 m). Bike 30.9 miles. Run 16.1 miles. 1 short core, 2 short light weights and 2 stretching / rollering session. 50 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 28.8 (26.0) [29.9],
B 333.9 (260.0) [312.0],
R 204.0 (167.0) [188.7].
Thursday, 2 March 2017
Monthly Review - February
I should be at 24 swim miles,240 bike miles and 156 run miles. Or if I am pushing on towards the stretch targets 27.6, 288 and 176.3.
I should also have logged at least 8 each of weights, core and stretching sessions and 4 hours of yoga.
--------------------------------------------------------------
Swimming has been another huge month. Building on my 13.8 miles from January I put in another 13.2 in February despite missing my last session of the month with a bug. 27 miles to date is more than 10% over my target and just misses my stretch target due to the aforementioned missed swim session. My previous longest year to Feb is 15.1 miles.
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, but 303 miles puts me 26% over my target and 5% over my stretch target. That is almost perfect according to plan as it means my February distance (136 miles) is above target (120) but not as high as my stretch target (144). That could have been 30-40 miles longer if I hadn't been carrying the bug in to this last weekend as I would either have gone to Inverurie Duathlon or gone out for a solo ride, plus a commute to work on Monday 27th.
Running I continue to post much bigger numbers than I need and continually fail to do faster session because of that. 187.9 miles at the end of Feb puts me more than 30 miles ahead of my target and 11 ahead of my stretch target. But still no fast sessions and that really has to change. 7 mile jog commutes are keeping me fit but not actually helping me run any faster. Jogging to the pool and back on Saturday's is little more than a warm-up.
I was right on course with 7 weights and 7 core sessions and the remaining pair set for the weekend. Those will carry over in to this week but so has the bug so trying to double up is unlikely this week and they are probably going to carry over again. I need to be careful not to get into the habit of previous years of letting them escape from the programme.
I am at just over 10 hours of yoga. That is good for year-to-date but is only 60 minutes in Feb against a plan of 120.
So basically I am still killing most of the targets, yoga needs to be more consistent and faster run sessions need to be included, but despite losing the best part of a week I am still way ahead of my mileage plans and I could afford to trade start trading off sessions for rest and recovery days or distance for speed sessions without endangering the totals.
Monday, 27 February 2017
Training Plan - Week 9 - Feb 27 to March 5
There are a lot of other sessions to carry over from last week, meaning for a very full plan this week. Not helped by starting the week with no improvement in my cold.
I really need to see about massage or physio for my shoulder and get on with booking flights and accommodation for Bratislava.
I also have an end of month review to write for February at some point and a busy week at work to fit in.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles.
2 short core, 2 short light weights and 3 short stretching sessions. 50 mins of yoga.
Training Review - Week 8 - Feb 20 to 26
The first two commutes of the week I took fairly easy but the weather has improved enough that I am now in to my summer gloves and even shorts and sunglasses for the ride home.
Swimming was utterly terrible. I didn't even make it half way through the warm-up before my shoulder was giving me trouble. From there I only managed to paddle up and down doing alternate breast stroke and front crawl while trying to stay out of everyone else's way for the rest of the session.
Tuesday I took a seemingly easy run in to work and ended up clocking a surprisingly fast time for the conditions.
Wednesday I took commutes on the road bike again but this time wind assisted on the way in and a headwind on the way home.
My swim session was much better than Monday. I did 10x100m on 2 min starts again and managed to keep them 1:33 average and a more consistent 1:31-1:36.
Thursday I took a very slow run in to work and it seems like I have picked up a bug of some sort. It is probably just a cold but it was enough to affect my breathing on the run in.
Friday I had a holiday as I try to use up carry over days from last year. The cold was bugging me but I did my stretching and half a yoga session before jogging to the pool for an easy swim session.
Saturday started with a swim at bucksburn. 5 x 200m reps with 60 sec recovery. Average 3:26 despite the shoulder and the cold. But then the bug got hold and after coughing my way through a cinema trip I crashed out on the sofa and sniffled my way through the rest of the weekend.
Missing Inverurie Duathlon wasn't a huge blow as I had never had it in my plan and I only considered it as a potential training day. The cold I had at the end of the week has affected my plan though, and shows again why I can't just leave a load of smaller sessions to Sunday. I also failed to take the opportunity of my day off to put in a faster run session. On Friday I decided I could take the easy runs to the pool and I would get my faster runs at Inverurie and ended up missing the opportunity. I also missed out on my bike target, and barely made my running target. I struggled to swim properly in 2 out of 4 sessions as well.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 41 mins.
Swim with TPT 1,900 m in 55 mins.
Tuesday - Commute run 6.9 miles in 59 mins.
Wednesday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 40 mins.
Swim at bucksburn 1,200m in 26 mins.
Thursday - Commute run 7.0 miles in 65 mins.
Friday - Yoga session 10mins.
Stretching and rollering session.
Run to bucksburn 2.5 miles in 23 mins.
Swim 1,500m in 35 mins.
Run from bucksburn 2.5 miles in 22mins.
Saturday - Swim at bucksburn 1,600m in 51 mins.
Sunday - Sick day.
Actuals - Swim 3.9 miles (6,200 m). Bike 28.4 miles. Run 18.9 miles. 0 short core, 0 short light weights and 1 stretching / rollering session. 10 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 27.0 (23.0) [26.5],
B 303.0 (230.0) [276.0],
R 187.9 (149.0) [168.4].
Swimming was utterly terrible. I didn't even make it half way through the warm-up before my shoulder was giving me trouble. From there I only managed to paddle up and down doing alternate breast stroke and front crawl while trying to stay out of everyone else's way for the rest of the session.
Tuesday I took a seemingly easy run in to work and ended up clocking a surprisingly fast time for the conditions.
Wednesday I took commutes on the road bike again but this time wind assisted on the way in and a headwind on the way home.
My swim session was much better than Monday. I did 10x100m on 2 min starts again and managed to keep them 1:33 average and a more consistent 1:31-1:36.
Thursday I took a very slow run in to work and it seems like I have picked up a bug of some sort. It is probably just a cold but it was enough to affect my breathing on the run in.
Friday I had a holiday as I try to use up carry over days from last year. The cold was bugging me but I did my stretching and half a yoga session before jogging to the pool for an easy swim session.
Saturday started with a swim at bucksburn. 5 x 200m reps with 60 sec recovery. Average 3:26 despite the shoulder and the cold. But then the bug got hold and after coughing my way through a cinema trip I crashed out on the sofa and sniffled my way through the rest of the weekend.
Missing Inverurie Duathlon wasn't a huge blow as I had never had it in my plan and I only considered it as a potential training day. The cold I had at the end of the week has affected my plan though, and shows again why I can't just leave a load of smaller sessions to Sunday. I also failed to take the opportunity of my day off to put in a faster run session. On Friday I decided I could take the easy runs to the pool and I would get my faster runs at Inverurie and ended up missing the opportunity. I also missed out on my bike target, and barely made my running target. I struggled to swim properly in 2 out of 4 sessions as well.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 41 mins.
Swim with TPT 1,900 m in 55 mins.
Tuesday - Commute run 6.9 miles in 59 mins.
Wednesday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 40 mins.
Swim at bucksburn 1,200m in 26 mins.
Thursday - Commute run 7.0 miles in 65 mins.
Friday - Yoga session 10mins.
Stretching and rollering session.
Run to bucksburn 2.5 miles in 23 mins.
Swim 1,500m in 35 mins.
Run from bucksburn 2.5 miles in 22mins.
Saturday - Swim at bucksburn 1,600m in 51 mins.
Sunday - Sick day.
Actuals - Swim 3.9 miles (6,200 m). Bike 28.4 miles. Run 18.9 miles. 0 short core, 0 short light weights and 1 stretching / rollering session. 10 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 27.0 (23.0) [26.5],
B 303.0 (230.0) [276.0],
R 187.9 (149.0) [168.4].
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