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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