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].
Monday, 20 February 2017
Training Plan - Week 8 - Feb 20 to 26
Friday I have a day off work to start using up my carried over holidays from last year. That gives me some flexibility with my week. I am still making no headway into getting some faster run sessions in but a three-day weekend has to make that possible at least.
Inverurie duathlon is Sunday but I am not planning to race it. The weather looks good though so I may change my mind in time to enter on Wednesday. I have no idea what TT bike shape I am in though so if I did race it would be on the basis of trying to run fast and just spend some training time on the TT bike.
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.
Training Review - Week 7 - Feb 13 to 19
Monday, two cold but solid bike commutes just showed that I haven't recovered from racing on Saturday. That was not a good sign going in to a heavy kick set at swimming. I had to dump the fins halfway through the set, not because of the inevitable cramp that I get in every kick set, but because they were starting to rub on my heels and giving me a hotspot that was threatening to start a blister.
Tuesday morning's run commute was completely uneventful but did aggravate the hotspot on my right heel until it is almost a blister. I may need to change to an older set of shoes until that calms down.
Wednesday I had a surprisingly fast commute in and a decent commute home. The weather is starting to turn spring-like and I am getting a lot of my ride time in daylight now. In the evening I went to bucksburn planning to do 10x100m starting every 2 minutes. Last time I did this session I planned to do 1:40-1:45 and ended up only managing 9 reps and spraying them everywhere from 1:34-1:43. This time I did a stupid 1:30 to start with but then evened them out between 1:34-1:38 and managed all 10. Definitely an improvement on previous attempt. And for a third swim set in four days that was fantastic.
I even managed a short yoga session when I got home as well.
Thursday I ran to work and then had to go to the dentist so followed up with a jog there and then a run home. 15 miles in one day is apparently outside my current range and resulted in an emergency refuelling stop at the Co-op. That was enough to get me home but I was still starving and hoovered up dinner.
Friday I switched back to the road bike in the nicer weather and tried to take it a bit easier to ease my legs off.
Saturday's swim set was meant to be 6x200m fast with 60 second recovery. The key part of that was meant to be 'fast'. I got through the session, but it was nowhere near the speed I wanted as my shoulders ached and I continued to pay the price for Thursday's 15 miles of running.
Sunday morning I had a lie in and then did a very easy jog round the block. Then I took Mrs M out for lunch for our 6-month anniversary. In the evening I crammed in my weights and core sessions to allow me to cross off the numbers for the week.
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. 30 mins of yoga.
Monday - Commute ride to office mtb 7.0 miles in 38 mins.
Commute ride from office mtb 8.1 miles in 48 mins.
Swim with TPT 2,000m in 58 mins.
Tuesday - Commute run 7.0 miles in 60 mins.
Wednesday - Commute ride to office mtb 7.0 miles in 28 mins.
Commute ride from office mtb 8.1 miles in 43 mins.
Tuesday morning's run commute was completely uneventful but did aggravate the hotspot on my right heel until it is almost a blister. I may need to change to an older set of shoes until that calms down.
Wednesday I had a surprisingly fast commute in and a decent commute home. The weather is starting to turn spring-like and I am getting a lot of my ride time in daylight now. In the evening I went to bucksburn planning to do 10x100m starting every 2 minutes. Last time I did this session I planned to do 1:40-1:45 and ended up only managing 9 reps and spraying them everywhere from 1:34-1:43. This time I did a stupid 1:30 to start with but then evened them out between 1:34-1:38 and managed all 10. Definitely an improvement on previous attempt. And for a third swim set in four days that was fantastic.
I even managed a short yoga session when I got home as well.
Thursday I ran to work and then had to go to the dentist so followed up with a jog there and then a run home. 15 miles in one day is apparently outside my current range and resulted in an emergency refuelling stop at the Co-op. That was enough to get me home but I was still starving and hoovered up dinner.
Friday I switched back to the road bike in the nicer weather and tried to take it a bit easier to ease my legs off.
Saturday's swim set was meant to be 6x200m fast with 60 second recovery. The key part of that was meant to be 'fast'. I got through the session, but it was nowhere near the speed I wanted as my shoulders ached and I continued to pay the price for Thursday's 15 miles of running.
Sunday morning I had a lie in and then did a very easy jog round the block. Then I took Mrs M out for lunch for our 6-month anniversary. In the evening I crammed in my weights and core sessions to allow me to cross off the numbers for the week.
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. 30 mins of yoga.
Monday - Commute ride to office mtb 7.0 miles in 38 mins.
Commute ride from office mtb 8.1 miles in 48 mins.
Swim with TPT 2,000m in 58 mins.
Tuesday - Commute run 7.0 miles in 60 mins.
Wednesday - Commute ride to office mtb 7.0 miles in 28 mins.
Commute ride from office mtb 8.1 miles in 43 mins.
Swim at bucksburn 1,600m in 35 mins.
Yoga session 7 mins.
Thursday - Commute run 6.9 miles in 63 mins.
Commute run (via dentist) 8.1 miles in 77 mins.
Friday - Commute ride to office 7.0 miles in 33 mins.
Commute ride from office 7.0 miles in 36 mins.
Saturday - Swim at bucksburn 1,250m in 26 mins.
Yoga session 23 mins.
Stretching and rollering.
Sunday - Recovery jog 2.9 miles in 40 mins.
Core session.
Weights session.
Actuals - Swim 3.0 miles (4,850 m). Bike 44.2 miles. Run 24.9 miles. 1 short core, 1 short light weights and 1 stretching / rollering session. 30 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 23.1 (20.0) [23.0],
B 274.2 (200.0) [240.0],
R 169.0 (131.0) [148.0].
Yoga session 7 mins.
Thursday - Commute run 6.9 miles in 63 mins.
Commute run (via dentist) 8.1 miles in 77 mins.
Friday - Commute ride to office 7.0 miles in 33 mins.
Commute ride from office 7.0 miles in 36 mins.
Saturday - Swim at bucksburn 1,250m in 26 mins.
Yoga session 23 mins.
Stretching and rollering.
Sunday - Recovery jog 2.9 miles in 40 mins.
Core session.
Weights session.
Actuals - Swim 3.0 miles (4,850 m). Bike 44.2 miles. Run 24.9 miles. 1 short core, 1 short light weights and 1 stretching / rollering session. 30 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 23.1 (20.0) [23.0],
B 274.2 (200.0) [240.0],
R 169.0 (131.0) [148.0].
Monday, 13 February 2017
Training Plan - Week 7 - Feb 13 to 19
My race at Forres was not what I had hoped for. I was faster than previous years but over a different course. It is 6 weeks until my next planned race at Moray 10k but that may be too far so I will look again at Inverurie or Aboyne Duathlons. I also need to remember that the point of the third run at the weekends was to do faster sessions rather than just more miles, and jogging to the pool is not doing that for me.
Friday is 100 days to Bratislava.
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.
Training Review - Week 6 - Feb 6 to 12
Monday I had a sub-zero mountain bike commute in the morning and a slightly extended commute in the evening. The evening swim set was focussed on turns again but this week came with a big chunk of swimming in between. Half of my swim target in this session means that I may manage my weekly swim target in two sessions. That would fit nicely with racing at the weekend.
Tuesday I had a horrid commute run to work. It was freezing, wet and there was a huge headwind. Wednesday I had a slightly less horrid commute run, still wet and cold but slightly less of a headwind. On tired legs it was still a struggle. Running two days in a row is not ideal but it did give me an easier lead in to racing at the weekend. In the evening I went to the pool and decided to just do a straight swim for the sake of miles.
Thursday I took an easy set of mountain bike commutes and in the evening I finally got on the roller and did a bit of stretching.
Friday I had a total rest day and then did some easy rollering in the evening.
My plan to front load the week with ancillary sessions failed completely. I did manage a stretching session on Thursday and another on Friday, and finally got a bit of a yoga session in on Saturday morning. I wasn't enjoying Yoga Revolution 21 so I just did some of my own. That left me looking for a load of yoga, weights, and core on Sunday but I decided instead to start the day with an extra swim.
Saturday's Forres Cross Country race probably should get a post to itself but it was fairly standard, a bit slippery underfoot in places and I never felt like I was working at my limit. I had a couple of dodgy slides early on and got a bit nervous and defensive for the rest of the race.
Sunday I went to bucksburn for a swim and in order to try and ease of my legs I took the mountain bike. An easy 10 x 100m gave me my longest swim week so far this year and took me past 20 swim miles for the year, over a month ahead of any previous year.
In the afternoon I did the late core and weights sessions. And enough yoga to avoid the red number.
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. 60 mins of yoga.
Monday - Commute ride to office mtb 7.1 miles in 37 mins.
Commute ride from office mtb 8.0 miles in 42 mins.
Swim with TPT 2,350m in 58 mins.
Tuesday - Commute run 6.9 miles in 67 mins.
Wednesday - Commute run 6.9 miles in 65 mins.
Swim at bucksburn 2,850m in 54 mins.
Thursday - Commute ride to office mtb 7.0 miles in 35 mins.
Commute ride from office mtb 8.0 miles in 44 mins.
Tuesday I had a horrid commute run to work. It was freezing, wet and there was a huge headwind. Wednesday I had a slightly less horrid commute run, still wet and cold but slightly less of a headwind. On tired legs it was still a struggle. Running two days in a row is not ideal but it did give me an easier lead in to racing at the weekend. In the evening I went to the pool and decided to just do a straight swim for the sake of miles.
Thursday I took an easy set of mountain bike commutes and in the evening I finally got on the roller and did a bit of stretching.
Friday I had a total rest day and then did some easy rollering in the evening.
My plan to front load the week with ancillary sessions failed completely. I did manage a stretching session on Thursday and another on Friday, and finally got a bit of a yoga session in on Saturday morning. I wasn't enjoying Yoga Revolution 21 so I just did some of my own. That left me looking for a load of yoga, weights, and core on Sunday but I decided instead to start the day with an extra swim.
Saturday's Forres Cross Country race probably should get a post to itself but it was fairly standard, a bit slippery underfoot in places and I never felt like I was working at my limit. I had a couple of dodgy slides early on and got a bit nervous and defensive for the rest of the race.
Sunday I went to bucksburn for a swim and in order to try and ease of my legs I took the mountain bike. An easy 10 x 100m gave me my longest swim week so far this year and took me past 20 swim miles for the year, over a month ahead of any previous year.
In the afternoon I did the late core and weights sessions. And enough yoga to avoid the red number.
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. 60 mins of yoga.
Monday - Commute ride to office mtb 7.1 miles in 37 mins.
Commute ride from office mtb 8.0 miles in 42 mins.
Swim with TPT 2,350m in 58 mins.
Tuesday - Commute run 6.9 miles in 67 mins.
Wednesday - Commute run 6.9 miles in 65 mins.
Swim at bucksburn 2,850m in 54 mins.
Thursday - Commute ride to office mtb 7.0 miles in 35 mins.
Commute ride from office mtb 8.0 miles in 44 mins.
Stretching and rollering session.
Friday - Stretching and rollering session
Saturday - Yoga session -Yoga revolution Day 21.
Warm up jog 0.5 miles in 5 mins.
NDXCL - Forres 6.0 miles in 48 mins.
Sunday - Ride to bucksburn 2.5 miles in 13 mins.
Swim at bucksburn 1,000m in 22mins.
Ride from bucksburn 2.4 miles in 13 mins.
Weights and core sessions.
Yoga 10 mins.
Actuals - Swim 3.9 miles (6,200 m). Bike 35.0 miles. Run 20.3 miles. 1 short core, 1 short light weights and 2 stretching / rollering session. 30 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 20.1 (17.0) [19.6],
B 230.0 (170.0) [204.0],
R 144.1 (113.0) [127.7].
Friday - Stretching and rollering session
Saturday - Yoga session -
Warm up jog 0.5 miles in 5 mins.
NDXCL - Forres 6.0 miles in 48 mins.
Sunday - Ride to bucksburn 2.5 miles in 13 mins.
Swim at bucksburn 1,000m in 22mins.
Ride from bucksburn 2.4 miles in 13 mins.
Weights and core sessions.
Yoga 10 mins.
Actuals - Swim 3.9 miles (6,200 m). Bike 35.0 miles. Run 20.3 miles. 1 short core, 1 short light weights and 2 stretching / rollering session. 30 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 20.1 (17.0) [19.6],
B 230.0 (170.0) [204.0],
R 144.1 (113.0) [127.7].
Monday, 6 February 2017
Training Plan - Week 6 - Feb 6 to 12
I am planning to race a cross-country at Forres on Saturday so my week needs to adjust a little to fit that in. I need to add a couple of miles in to the bike somewhere during the week to allow me to take Friday as a rest day.
I also need to frontload the additional sessions in to my week to get them in before the weekend and both swims will need to be extended to cover the loss of my third swim this week. And I have a carryover from last week's missed yoga.
I have also added a second stretching and rollering session as I need to do one before racing, but also this is going to stay in to prevent me doing one early in a week and then the next one 14 days later at the end of the next week.
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.
I also need to frontload the additional sessions in to my week to get them in before the weekend and both swims will need to be extended to cover the loss of my third swim this week. And I have a carryover from last week's missed yoga.
I have also added a second stretching and rollering session as I need to do one before racing, but also this is going to stay in to prevent me doing one early in a week and then the next one 14 days later at the end of the next week.
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.
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