Monday morning commute on the road bike didn't get me off to a great start. Rear shifter was misbehaving and I was only getting about 4 of 9 gears. That suddenly got a lot worse when I went for a shift and got a crunch out of the shifters and no change in gear, followed by a sudden jump up to top gear as the cable snapped. I still had two miles to roll / walk from there to the office. I had to resort to taking the bike home on the train at night.
In the evening I managed to change out the cable and re-index the gears before going to swimming. At swimming I shifted in to lane 4 as the pool was pretty busy. I am in better swimming shape than I have been, but still not enough to cope with the pace in the fast lane. Even clocking sub-1:40 per 100m was not enough to stay anywhere near the fast swimmers.
When I got home it was too late and I was too tired for the next yoga session.
Tuesday I struggled to get out of bed in the morning and the run to work was a real drag, but even feeling tired and slow I was still in at about the same time as normal. Taking out the pauses for road crossings I would have clocked a fairly standard 60 mins. Through the day I felt quite good and I considered running home as well as an extra session but by late afternoon I was flagging and I decide to just take the train home.
Wednesday I had a very windy pedal in to the office. Gear cable repair is close to perfect, legs were close to empty. By the time I left work I was shattered, and pedalling uphill through a headwind to get home was not high on my list of enjoyable experiences. After a shower and some turkey chilli I felt much better so I went to the pool to do a speed session. 110m reps on 2 minute starts. Doing that session a fortnight ago I was doing 1:37-1:44 and I only managed 7 reps. This week I was did 8 reps in 1:33-1:39 and a ninth in 1:43.
Thursday I took a run in to work. In the evening we went to see La La Land, a pretty good film, set in sunny Los Angeles, only to come out of the cinema in to the snow and a forecast of 60mph winds in the morning. I piled up as much cycling gear as I could for Friday's commute, with a plan to take the mountain bike through the snow.
And no more snow actually arrived. Mountain bike was still probably the right choice on slightly icy and slushy roads and because I can comfortably wear more clothes. I did get back on the yoga before bed and am now two days behind schedule but still going well and feeling the benefits.
Saturday I took a slightly different route on my jog to the pool and discovered a new underpass to save me trying to dodge the traffic across the A96. In the pool I decided on a long warm up to ease out some tiredness in my shoulders and with the other traffic in the lane that then turned into just a straight 30 minute steady swim. I then took the same new route home.
Sunday I was meant to just do my stretching, core and weights sessions but instead I decided to sneak out for another run in the morning and do the next yoga session.
That gives me another very good week for miles despite missing Monday's ride home. I am still comfortably ahead of my stretch targets.
I still need to do something with my running pace. Commuting and running to the pool is keeping my legs moving, my fitness levels up and keeping my endurance running solid, but is mainly teaching me to toddle along at 8:30-9:30 min/mile pace.
Target totals - Swim 3.0 miles. Bike 30.0 miles. Run 18.0 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 20 mins of yoga.
Monday - Ride to office 6.8 miles in 39 mins.
Swim with TPT 2,200m in 54 mins.
Tuesday - Commute run 6.9 miles in 64 mins.
Yoga session - Yoga Revolution Day 9
Wednesday - Ride to office 7.1 miles in 32 mins.
Ride from office 7.0 miles in 39 mins.
Swim at bucksburn 1,550m in 34 mins.
Yoga session - Yoga Revolution Day 10
Thursday - Commute run 6.9 miles in 61 mins.
Friday - Ride to office 7.1 miles in 31 mins.
Ride from office 7.0 miles in 44 mins.
Yoga session - Yoga Revolution Day 11
Saturday - Run to bucksburn 2.4 miles in 23 mins.
Swim at bucksburn 1,650m in 31 mins.
Run from bucksburn 2.4 miles in 20 mins.
Yoga session - Yoga Revolution Day 12
Sunday - Run in park 3.3 miles in 28 mins.
Yoga session - Yoga Revolution Day 13
Actuals -
Swim 3.3 miles (5,400 m).
Bike 35.0 miles.
Run 21.9 miles.
0 short core, 0 short light weights and 0 stretching / rollering session. 144 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 6.3 (5.0) [5.8],
B 63.3 (50.0) [60.0],
R 52.7 (41.0) [46.3].
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