Far from a normal week and plenty of chance to make some early progress before normal working weeks get too much in the way. Monday started with an early run to the pool and a steady set of 5 x 400m reps. Both were pretty slow, but nice easy distance in the bag, early Monday morning to start the week. Then another afternoon yoga session.
Tuesday I survived my first day back at work. In the evening I had planned a run then my running buddy wimped out at the last minute so I had to brave Storm Frank on my own again. Once again I accidentally managed to turn my recovery run into my fastest run of the week. Then I did the next yoga session in January yoga camp. Only 4 sessions in and the return of the daily yoga to my plan is already making a big difference to my posture and to my recovery between sessions.
Wednesday after work I tried to do the next yoga session in the series but I was having some real problems with cramp in my feet so I quit about half way through it. I then forced myself out into the ever present Storm Frank again for the club fartlek session. It wasn't all that fartlek-y this week as we pretty much rolled round it at a slightly varying pace to try and keep moving and get out of the weather as quick as possible.
Thursday I started by dropping my car off for its MOT, and then jogging home. Storm Frank was still raging away and the first couple of miles was almost walking pace into the wind. This was a pretty bad session, not just because it was worthless in itself, but because it was so horrible it has reminded me that there is a weather limit where running outside loses any value. With the rest of the day off I did some decorating and yoga before going to the dentist for a filling. After that I was in no mood for spin class and with all the flooded road closures I doubt I could have got to the class anyway. I considered a quick turbo but the ache from my new filling was enough to convince me that it wasn't worth it.
Friday I was just exhausted when I got home from work so I put my feet up and did nothing. I have plenty of scope over the weekend to keep on target and to catch up on the missed yoga session. Snow has now arrived so biking on Sunday is off. Also my new bike (if it fits) has arrived in Aberdeen and is ready for testing.
Saturday I woke up with tight shoulders knowing that I had to go for a swim first thing. It was a real chore to drag myself to the pool but once I was in the water I actually felt quite good and managed a nice steady mile swim. I then had to go in to work for a half day. I really dislike working weekends but with two MOTs, half a wedding and the new bike all dipping into my bank account this month I couldn't turn down the opportunity to make up extra time. Especially after taking Thursday off.
On the new bike front I did get in to the shop to check the geometry and it is going to fit. I have left it with them for another week while they re-gear it for me to allow . Having missed the chance to grab bike miles at spin class and knowing that I wasn't getting to bike outdoors on Sunday I wanted to split the turbo miles over 2 days but Saturday just got away from me and I didn't get the time.
Sunday was actually a half decent day and biking outside would probably have been ok, but I had already committed to the turbo trainer. I did an easy 20 minute warm up, then 20 minutes of 1min on/off reps, 20 minutes of 2min on/off reps and 30 minutes of 3min on/off and 30 mins of 4min on/off reps then a 9 min warm down. I know that sentence was boring, no imagine 2 hours and 5 minutes of that level of boredom. I hate the turbo.
This week is no real shock as it continues on from how I finished 2015. Lots of running, enough swimming, and still not quite enough on the bike. Much better on the yoga, as I expect to be through January, I just need to keep that focus after the 30-day yoga camp finishes. And as soon as I wanted to drop something the core and weights sessions just disappeared.
Target totals - Swim 1.9 miles. Bike 45.5 miles. Run 15.3 miles. 1 short core, 1 short light weights and 0 short stretching sessions. 60 mins of yoga.
Monday - Run to ASV 5.5 miles in 53 mins.
Steady swim at ASV 2,000m in 46 mins. (5 x 400m).
Yoga session - 35 mins.
Tuesday - Run 4.0 miles in 31 mins.
Yoga session - 36 mins.
Wednesday - Yoga session - 15 mins.
TPT Fartlek session 4.9 miles in 39 mins.
Thursday - Run half-airport loop 3.4 miles in 31 mins.
Yoga session - 25 mins.
Friday - Rest day
Saturday - Swim 1600m in 31mins.
Yoga session - 26 mins.
Yoga session - 30 mins.
Sunday - Turbo 2 hours 5mins. ~31.3 miles
Yoga session - 35 mins.
Actuals - Swim 2.2 miles (3,600 m). Bike 31.3 miles. Run 17.8 miles. 0 short core, 0 short light weights and 0 short stretching sessions. 202 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 2.2 (1.9) [2.2],
B 46.3 (45.5) [56.9],
R 29.3 (21.8) [24.7].
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