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].
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