I forgot to take my garmin to swimming but fortunately the session was easy enough to count. Missed out on the chance to clock some fast times though as the set included probably some of the fastest sprint reps I have ever done.
Tuesday I started with a yoga session. I have recovered much faster from Turriff than I expected but there is still a bit of tightness and some DOMS. Another yoga session took care of that and then I went out on the bike for a planned hour loop before lunch. Despite seeming to be into a headwind for the entire route I managed to get my speed up over 15mph average.
Then I had to get my fiancees help to extract a tiny piece of glass from my heel. Despite the warnings about taking the Turriff transition barefoot, I decided to brave it. That resulted in what I thought was a tiny cut in my heel. It didn't give me any problems on the day and it was barely an annoyance since, but it definitely wasn't getting better and a bit of stabbing with a safety pin helped to fish out a tiny sliver of glass.
In the afternoon I caught up on some jobs around the house before one of my Iron-friends texted wanting company on her running commute home. I took the train in to town and then we ran back out to Dyce together. Nice steady miles but my legs are starting to suffer a bit from the change of training regime this week. Two double-session (plus yoga) days coming out of a race has been tough.
Wednesday I started with the next yoga session on the plan, and then took the bike out again in the sun. I did the same loop as Tuesday but with a little bit less wind and a little bit more effort. I managed to turn the speed up close to 17mph, which I would normally only manage during a group ride. Then when I got back I went straight out for an easy loop of the park to get in a short brick session.
I had the whole day to myself and I wanted to get stuck into some of the courses I have been neglecting. I managed to make a bit of progress on them, but not as much as I should have.
My first sports massage in over a year was a combination of heaven and hell. She quite quickly managed to locate several of the spots that I seem to be missing with the foam roller.
And then in the evening I was invited for an extra swim session, so a trip to the pool at Bucksburn as well. Unfortunately this undid some of the masseuses good work but it was a pretty good session, with 2,500m worth of reps at 400-750m pace.
Thursday I decided just to take an easy ride in the morning to finish out my bike miles for the week.
Friday I started the morning with yoga and a short run. Then I tidied up my week with core and stretching sessions. So by Friday lunchtime I was all done with my entire planned week.
Saturday I planned a brick session with one of my iron-friends but she bailed out on the bike when it started snowing. By that point I was already dressed for biking so I decided to go out on my own anyway and do a short loop round Dyce before meeting up with her to run for an hour. In 40 minutes on the bike I got snow, sun, wind, rain and back to snow again. Not the most enjoyable ride ever but more miles in the legs. The run was slightly better, slow and steady, at a sensible heart rate.
Then Dexter came to visit for a couple of days, which means I have had to reshuffle my plans a little bit for the next few days. I managed to get my yoga session in while he was out for a walk in the park.
Sunday I wanted to finish the week with another double session so I took the bike out for a very short ride in the morning. I took a right turn out of Dyce and just rode to the next junction (it is 5 miles and over a hill) turned round and came home. A decent spin to log a fifth ride this week.
Then I took Dexter to Kirkhill. And my legs finally started to pay the price for my binge week of training. The uphills I was having to stop and walk some sections even at Dexter's pace.
In the evening I managed the next yoga session and then did a quick bit of rollering on some knots that have come back since my massage.
My longest (by far) bike and run weeks so far this year and my second longest swim week. And I think my first 'complete' week of the year having done all the numbers on the plan. This was a bit of a binge week as I settle back into having an extra 50 or so hours a week to myself. I don't expect to keep this level up for long but I might try and carry it through next week if the weather allows.
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 35 mins. 30 Days of Yoga - Day 1.
Recovery jog 4.0 miles
Swim with TPT 1750m in 50 mins.
Tuesday - Yoga session 34 mins. 30 Days of Yoga - Day 2.
Easy ride 13.8 miles in 53 mins.
Run 6.0 miles in 57 mins.
Wednesday - Yoga session 22 mins. 30 Days of Yoga - Day 3.
Brick session: Ride 13.8 miles in 49 mins. Run 0.8 miles in 7 mins.
Massage.
Swim session 2,500m in 60 mins.
Thursday - Yoga session 20 mins. 30 Days of Yoga - Day 4.
Ride 20.3 miles in 1 hour 16 mins.
Friday - Yoga session 20 mins. 30 Days of Yoga - Day 5
Easy Run 4.6 miles in 40 mins.
Core and weights sessions.
Saturday - Easy ride 7.2 miles in 37 mins.
Easy run 6.7 miles in 61 mins.
Yoga session 17 mins. 30 Days of Yoga - Day 6
Sunday - Easy ride 11.0 miles in 45 mins
Kirkhill with Dexter 3.9 miles in 45 mins.
Yoga session 30 mins. 30 Days of Yoga - Day 7
Actuals - Swim 2.7 miles (3,250 m). Bike 66.1 miles. Run 26.0 miles. 1 short core, 1 short light weights and 1 stretching/rollering session. 178 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 33.2 (30.7) [35.3],
B 611.6 (728.8) [911.0],
R 282.9 (251.3) [283.9].
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