Knockburn duathlon is this weekend but it is not a race that suits me so I will probably skip it as I have done for all of the duathlon season. I will decide midweek based on the weather forecast.
Easter Monday the office is closed again so I have a chance to get out for some extra bike miles if my legs have recovered from Sunday's race. That should give me a chance this week to make some inroads into my backlog of bike miles.
Monday - Yoga session.
Long ride.
TPT Swim session.
Tuesday - Easy ride.
Light weights session.
Wednesday - TPT Fartlek.
Swim at Bucksburn.
Yoga session.
Thursday - Core session
Easy run or ride.
Friday - Easy ride or run.
Saturday - Long run or rest day.
Stretching session.
Sunday - Yoga session.
Long ride or Knockburn duathlon.
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, 28 March 2016
Training Review - Week 13 - March 21 to 27
Monday started with a set of reps in the park. The reps felt stiff and tired and my legs still as empty as they were on the bike on Sunday, but the garmin times say otherwise. All four reps showing in my top-6 for the short 600m park loop.
My personal form book is completely meaningless at the minute though. I am hugely inconsistent from one session to the next which is very frustrating but when things are working, even though they don't feel great they seem to be working really well.
At swimming I expected to struggle as much as last week. I was even more empty after running and my kidney was bugging me again. It was a speed endurance session with hard time targets based on 400m PB times. I started inside pace, and even as I drifted 3 secs/100m off my initial pace I still stayed under last year's 400m PB for the entire set.
Tuesday I went for another 10-mile loop round Dyce on the bike. And consistency once again deserted me. I can blame the traffic and the weather for some of the differences between these rides but big chunks are coming from my performance.
Wednesday the Club fartlek session was off so I decided to do my own similar run on the way to the pool. I set off with a plan to run 1k easy then 1k at 40-minute 10k pace. That went surprisingly well and the faster pace felt quite comfortable. Putting 10 of them in a row is still going to be a challenge though.
When I arrived at the pool I planned 4x 400m reps but the first two were a bit slow and I was running short on time so I had to squeeze the rest break out between 3 and 4, turning it into 400, 400, 800.
Thursday I took my new bike around the 10-mile airport loop. First time it has been outside. Position is definitely different to my current road bike. Di2 shifters are set up differently to the TT bike so I kept wrong shifting. Hopefully will get used to that fairly quickly. The brakes are a world different from either of my current bikes and again make me wonder why anyone thinks they need discs on a road bike. And on top of all of that the new race shoes are more comfortable than I expected and the huge amount of vents on them aren't as big a problem as I expected.
Once I got home I did a rollering session and then 31 minutes of runner-specific yoga.
Friday I had an enforced holiday from work. I was trying to taper for my race on Sunday and we were planning to travel to Elgin for a long weekend anyway so I decided to cycle part way in the morning. I tried to keep it fairly easy and on a low heart rate, although that was difficult to measure as my HR was not showing up clearly on my garmin. I know I wasn't doing 62bpm on the uphill into Chapel of Garioch regardless of what the watch said. I did another bit of rollering in the evening.
Saturday was a planned rest day. An easy yoga session in the morning and then a day-trip to Inverness. Then I checked and rechecked my race kit for Sunday. Road running is the way to go in terms of kit. Compared to the amount of equipment I used to cart around the country for track and field racing or these days for triathlons, it is a different world being able to leave the house with just a spare set of trainers and a handful of safety pins and even those are optional.
Sunday's Moray Roadrunners 10k race will get a report to itself, but I have rolled the numbers in below.
So as week's go there isn't much to complain about with this one. If only every week had long weekends, PB races, and first rides on new bikes.
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 - Short reps in the park 4 x 600m. 3.6 miles in 31 mins.
Swim with TPT 2,100m in 57 mins.
Tuesday - Easy ride 10 miles in 38 mins.
Wednesday - Fartlek run to pool 4.5 miles in 36 mins.
Swim at Bucksburn 1,600m in 30 mins.
Thursday - Easy ride on new bike 10 miles in 36 mins.
Stretching and rollering session.
Yoga session 31 mins.
Friday - Easy ride 20.5 miles in 1 hr 33mins.
Saturday - Rest Day.
Yoga session 31 mins.
Sunday - Rollering session.
Yoga session 31 mins.
Moray Roadrunners 10k. 6.2 miles in <40 mins.
Warm-ups etc 2.2 miles in 20 mins.
Easy ride 7.1 miles in 28 mins.
Actuals - Swim 2.3 miles (3,700 m). Bike 47.6 miles. Run 16.5 miles. 0 short core, 0 short light weights and 2 stretching/rollering session. 93 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 23.7 (23.0) [26.5],
B 453.9 (546.6) [683.2],
R 210.9 (190.1) [214.8].
Monday, 21 March 2016
Training Plan - Week 13 - March 21 to 27
This week is built around Moray Roadrunners 10k on the Sunday. That means probably losing more ground on the cycling numbers as I have to sacrifice bike time for resting. I will try to squeeze a couple of longer rides in during the week and maybe a bit of a recovery ride after the race but will have to see how it goes.
Friday it turns out the office is closed so I can take the opportunity to replace a rest day there and try and get some easy miles without putting too much into my legs before Sunday's race.
Monday - Yoga session.
Short ride or run.
TPT Swim session.
Tuesday - Easy ride.
Light weights session.
Wednesday - TPT Fartlek.
Swim at Bucksburn.
Yoga session.
Thursday - Yoga session.
Easy run or ride.
Friday - Easy ride or run.
Yoga session.
Saturday - Rest day or easy jog.
Yoga session.
Sunday - Yoga session.
Moray Roadrunners 10k.
Recovery ride?
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.
Friday it turns out the office is closed so I can take the opportunity to replace a rest day there and try and get some easy miles without putting too much into my legs before Sunday's race.
Monday - Yoga session.
Short ride or run.
TPT Swim session.
Tuesday - Easy ride.
Light weights session.
Wednesday - TPT Fartlek.
Swim at Bucksburn.
Yoga session.
Thursday - Yoga session.
Easy run or ride.
Friday - Easy ride or run.
Yoga session.
Saturday - Rest day or easy jog.
Yoga session.
Sunday - Yoga session.
Moray Roadrunners 10k.
Recovery ride?
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.
Training Review - Week 12 - March 14 to 20
Monday I had to throw out my plan for a double session as I had a 400m swimming time trial dropped on me at short notice. So I decided to sort out some tax nonsense and between that, the missed session, my kidney and the shit time I am having at work my depression went haywire. I tried to have a nap but that made no difference. I went to swimming with no intention of attempting the time trial but thinking I would at least do the rest of the session. I couldn't even manage breast stroke pace for the warm up. I ended up just paddling up and down for the rest of the session trying to stay out of everyone else's way. I didn't manage a tumble turn for the entire session
Tuesday was a rest day and a trip to the cinema for an unlimited showing of Eddie the Eagle.
Wednesday I went to the club fartlek session. Then I went to Bucksburn and did a steady half hour swim. Took me a lap to get warmed up for the efforts on the fartlek and then my kidney got progressively worse, but never to the point that it was more than a bit of an annoyance. During the swim I was just completely out of gas and slogging through it.
Thursday I took my bike out for a quick loop around Dyce again. The same 10 mile loop as last week. 3 minutes faster this week than last, but still 3 minutes down on the same loop in March last year.
Friday was a ceilidh in the evening. I had hoped to sneak in a quick run beforehand but I had a huge headache when I got home from work and didn't get a chance. I started a yoga session but didn't manage to finish it.
Saturday I decided to go out for a long, easy run and get all the rest of my miles for the week. Somehow I managed to miscount that and come up short anyway, having done a completely pointless over-distance run.
Sunday I went out to get the rest of my bike miles for the week. The first 5 miles took 28 minutes and by that point I was having problems with my depression and was already looking for the shortest route home. At the next junction I turned right instead of left without even making that conscious decision and took the easiest route straight home.
So this has been an altogether terrible week. Just piling shit sessions on top of each other, not resting or recovering properly, no core, weights or stretching sessions even attempted and only half a yoga session. Despite the 10 miles on Saturday I missed my running target for the first time this year, and while I made my swim miles the actual content of both swim sessions was just splashing up and down.
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 - Swim 1.3 miles in 51 mins.
Tuesday - Eddie the Eagle.
Wednesday - TPT Fartlek 5.1 miles in 44ins.
Swim at Bucksburn 1,500m in 30mins.
Thursday - Airport loop ride 10 miles in 36 mins.
Friday - Yoga session 18 mins.
Ceilidh.
Saturday - Long run 10 miles in 1 hour 26 mins.
Sunday - Ride 13.4 miles in 1 hour 8 mins.
Actuals - Swim 2.2 miles (3,550 m). Bike 23.4 miles. Run 15.1 miles. 0 short core, 0 short light weights. 18 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 21.5 (21.1) [24.3],
B 406.3 (501.0) [626.3],
R 194.4 (174.8) [197.5].
Tuesday was a rest day and a trip to the cinema for an unlimited showing of Eddie the Eagle.
Wednesday I went to the club fartlek session. Then I went to Bucksburn and did a steady half hour swim. Took me a lap to get warmed up for the efforts on the fartlek and then my kidney got progressively worse, but never to the point that it was more than a bit of an annoyance. During the swim I was just completely out of gas and slogging through it.
Thursday I took my bike out for a quick loop around Dyce again. The same 10 mile loop as last week. 3 minutes faster this week than last, but still 3 minutes down on the same loop in March last year.
Friday was a ceilidh in the evening. I had hoped to sneak in a quick run beforehand but I had a huge headache when I got home from work and didn't get a chance. I started a yoga session but didn't manage to finish it.
Saturday I decided to go out for a long, easy run and get all the rest of my miles for the week. Somehow I managed to miscount that and come up short anyway, having done a completely pointless over-distance run.
Sunday I went out to get the rest of my bike miles for the week. The first 5 miles took 28 minutes and by that point I was having problems with my depression and was already looking for the shortest route home. At the next junction I turned right instead of left without even making that conscious decision and took the easiest route straight home.
So this has been an altogether terrible week. Just piling shit sessions on top of each other, not resting or recovering properly, no core, weights or stretching sessions even attempted and only half a yoga session. Despite the 10 miles on Saturday I missed my running target for the first time this year, and while I made my swim miles the actual content of both swim sessions was just splashing up and down.
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 - Swim 1.3 miles in 51 mins.
Tuesday - Eddie the Eagle.
Wednesday - TPT Fartlek 5.1 miles in 44ins.
Swim at Bucksburn 1,500m in 30mins.
Thursday - Airport loop ride 10 miles in 36 mins.
Friday - Yoga session 18 mins.
Ceilidh.
Saturday - Long run 10 miles in 1 hour 26 mins.
Sunday - Ride 13.4 miles in 1 hour 8 mins.
Actuals - Swim 2.2 miles (3,550 m). Bike 23.4 miles. Run 15.1 miles. 0 short core, 0 short light weights. 18 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 21.5 (21.1) [24.3],
B 406.3 (501.0) [626.3],
R 194.4 (174.8) [197.5].
Monday, 14 March 2016
Training Plan - Week 12 - March 14 to 20
Missing two training days this week with a trip to the cinema on Tuesday and a ceilidh on Friday night. That leaves me struggling for miles elsewhere and pretty much forces me to take double sessions and longer sessions throughout the week and probably leaves me taking long sessions both days on the weekend.
I am currently planning to do a 10k race next Sunday so a heavy week this week is potentially going to lead in to something of a taper next week.
Monday - Yoga session.
Easy turbo or ride.
Swim session.
Tuesday - Eddie the Eagle.
Wednesday - TPT Fartlek.
Swim at Bucksburn.
Thursday - Yoga session.
Easy run.
Friday - Ceilidh.
Saturday - Long run.
Yoga session.
Sunday - Long ride or turbo.
Core session.
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.
I am currently planning to do a 10k race next Sunday so a heavy week this week is potentially going to lead in to something of a taper next week.
Monday - Yoga session.
Easy turbo or ride.
Swim session.
Tuesday - Eddie the Eagle.
Wednesday - TPT Fartlek.
Swim at Bucksburn.
Thursday - Yoga session.
Easy run.
Friday - Ceilidh.
Saturday - Long run.
Yoga session.
Sunday - Long ride or turbo.
Core session.
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.
Training Review - Week 11 - March 7 to 13
Monday I managed a yoga session before going to swimming. I also took another trip to the Doctor for an upgraded set of painkillers and to book a return trip to the Urology department. In the evening I decided to go to swimming and attempt the T20 test on a couple of paracetamol and save the bigger painkillers for after.
I expected to go about 1,150m which would equal my PB for this test session. Instead, with the help of a decent rest, a good yoga session and a favourable draft I managed 1,200m. Averaging exactly 1m/s, so 25.0 secs per length average.
Here is the length-by-length breakdown.
So that splits out to a 400m of 6:31, 6 seconds off an outright PB but faster than both of my 400m races last year. It also splits out to a 750m of 12:31, only 3 seconds off my 750m PB. Considering I haven't actually felt that I was swimming particularly well recently this was a very good sign. There is a definite drift in the second half as I tire, and do a couple of overtakes, but still much better than I expected.
Tuesday I did a 30 minute turbo session. Slightly harder than previous turbo sessions this year and covered 10 miles in 30 minutes. Then had to spin out another 3 minutes of easy before my legs stopped shaking enough that I could step off the bike. Definitely a step-change improvement in the last few weeks on the turbo.
Wednesday I went out for a steady run. My kidney had been bugging me all day but I decided not to take the painkillers until afterwards. I started off at a decent pace, just under 8 min/mile but then somehow managed to get into a rhythm and went up to 7:30's and even a couple of 7:00's, rounding out a 10k in just under 47 minutes. But at the cost of a much worse stabbing pain in the side and finally having to upgrade from a couple of paracetamol a day to the prescription painkillers.
Thursday I got home from work early. It seemed unwise to try and put in a fourth high effort session in a row but it has been a good training week and I wanted to keep the momentum of good sessions. The easiest way to do that was to take the bike outside and do a loop around Dyce. Back outside on the bike for the first time in over a month. The road surface conditions around Dyce at the minute are utterly terrible and even the winter bike on slightly soft tyres was an uncomfortable trip through the potholes and the rough surface.
Friday I went out for an easy run, planning to just do a recovery jog. Then I accidentally went much quicker for the second miles and turned it into a progression run instead. Speeding up by about 15-20 seconds each mile and finishing mile 4 at my 10k pace. I should really be planning progression runs in to my schedule rather than just grabbing them when slow runs go 'wrong' and I accelerate through mile 2 in a way that gives me scope to continue.
Saturday I decided to jog to ASV to get the rest of my run and swim miles for the week and leave me just looking for bike miles on Sunday. I had to take the run fairly easily as my kidney was bugging me again. Nothing too serious, just an annoyance. I took the swim as 100m fast, 100m slow for 1,000m and then a 100m of breast stroke for a warm-down thinking that would finish out my week. Turns out I had miscounted and was a couple of lengths short.
Sunday I went out for a steady ride. Simple target for the day was just to get the rest of my bike miles for this week and stop losing ground on my targets. I was surprisingly slow at only ~13mph average. It seems my recent good turbo form doesn't translate directly to outdoor cycling. I was also fairly over-dressed in my winter gear and had to stop at 10 miles to get rid of a layer.
Overall this has been quite a good week. Monday to Friday were all pretty great sessions especially the unexpected record T20 distance on Monday. Saturday was an ok double session. And Sunday despite being horribly slow was still my second longest ride of the year.
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 - Yoga session 28 mins.
Swim with TPT 1,800m in 53 mins (including T20 test 1,200m)
Tuesday - Turbo 10 miles in 30 mins.
Warm down 0.4 miles in 3 mins.
Wednesday - Airport basic loop run 6.3 miles in 47 mins.
Thursday - Airport 10-mile loop 10.0 miles in 39 mins.
Friday - Progression run 4.1 miles in 32 mins.
Saturday - Run to ASV 5.6 miles in 49 mins.
Swim at ASV 1,100m in 23 mins.
Sunday - Steady(-ish) ride 25.6 miles in 1 hour 59 mins.
Actuals - Swim 1.8 miles (2,900 m). Bike 46.0 miles. Run 16.0 miles. 0 short core, 0 short light weights. 28 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 19.3 (19.2) [22.1],
B 382.9 (455.5) [569.3],
R 179.3 (159.5) [180.2].
I expected to go about 1,150m which would equal my PB for this test session. Instead, with the help of a decent rest, a good yoga session and a favourable draft I managed 1,200m. Averaging exactly 1m/s, so 25.0 secs per length average.
Here is the length-by-length breakdown.
So that splits out to a 400m of 6:31, 6 seconds off an outright PB but faster than both of my 400m races last year. It also splits out to a 750m of 12:31, only 3 seconds off my 750m PB. Considering I haven't actually felt that I was swimming particularly well recently this was a very good sign. There is a definite drift in the second half as I tire, and do a couple of overtakes, but still much better than I expected.
Tuesday I did a 30 minute turbo session. Slightly harder than previous turbo sessions this year and covered 10 miles in 30 minutes. Then had to spin out another 3 minutes of easy before my legs stopped shaking enough that I could step off the bike. Definitely a step-change improvement in the last few weeks on the turbo.
Wednesday I went out for a steady run. My kidney had been bugging me all day but I decided not to take the painkillers until afterwards. I started off at a decent pace, just under 8 min/mile but then somehow managed to get into a rhythm and went up to 7:30's and even a couple of 7:00's, rounding out a 10k in just under 47 minutes. But at the cost of a much worse stabbing pain in the side and finally having to upgrade from a couple of paracetamol a day to the prescription painkillers.
Thursday I got home from work early. It seemed unwise to try and put in a fourth high effort session in a row but it has been a good training week and I wanted to keep the momentum of good sessions. The easiest way to do that was to take the bike outside and do a loop around Dyce. Back outside on the bike for the first time in over a month. The road surface conditions around Dyce at the minute are utterly terrible and even the winter bike on slightly soft tyres was an uncomfortable trip through the potholes and the rough surface.
Friday I went out for an easy run, planning to just do a recovery jog. Then I accidentally went much quicker for the second miles and turned it into a progression run instead. Speeding up by about 15-20 seconds each mile and finishing mile 4 at my 10k pace. I should really be planning progression runs in to my schedule rather than just grabbing them when slow runs go 'wrong' and I accelerate through mile 2 in a way that gives me scope to continue.
Saturday I decided to jog to ASV to get the rest of my run and swim miles for the week and leave me just looking for bike miles on Sunday. I had to take the run fairly easily as my kidney was bugging me again. Nothing too serious, just an annoyance. I took the swim as 100m fast, 100m slow for 1,000m and then a 100m of breast stroke for a warm-down thinking that would finish out my week. Turns out I had miscounted and was a couple of lengths short.
Sunday I went out for a steady ride. Simple target for the day was just to get the rest of my bike miles for this week and stop losing ground on my targets. I was surprisingly slow at only ~13mph average. It seems my recent good turbo form doesn't translate directly to outdoor cycling. I was also fairly over-dressed in my winter gear and had to stop at 10 miles to get rid of a layer.
Overall this has been quite a good week. Monday to Friday were all pretty great sessions especially the unexpected record T20 distance on Monday. Saturday was an ok double session. And Sunday despite being horribly slow was still my second longest ride of the year.
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 - Yoga session 28 mins.
Swim with TPT 1,800m in 53 mins (including T20 test 1,200m)
Tuesday - Turbo 10 miles in 30 mins.
Warm down 0.4 miles in 3 mins.
Wednesday - Airport basic loop run 6.3 miles in 47 mins.
Thursday - Airport 10-mile loop 10.0 miles in 39 mins.
Friday - Progression run 4.1 miles in 32 mins.
Saturday - Run to ASV 5.6 miles in 49 mins.
Swim at ASV 1,100m in 23 mins.
Sunday - Steady(-ish) ride 25.6 miles in 1 hour 59 mins.
Actuals - Swim 1.8 miles (2,900 m). Bike 46.0 miles. Run 16.0 miles. 0 short core, 0 short light weights. 28 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 19.3 (19.2) [22.1],
B 382.9 (455.5) [569.3],
R 179.3 (159.5) [180.2].
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