Tuesday I started with my yoga session, then a stretching and rollering session, then a last walk round the park with Dexter before he goes home again. Then I tried to take the rest of the day as lazily as possible. I dropped Dexter back at home on my way to the Time Trial.
The TT itself felt terrible. I started well but by mile 4 I felt like I was struggling and when the rain started at this point I was already cold and feeling a bit fed up. In hindsight the performance actually was pretty good. I was within 2 seconds of my time from last year, despite the colder conditions and the rain. 26:53 this year versus 26:51 last year. I had hoped to go under 26 minutes this year, which is looking like a big step now. I still have two more attempts to come though.
Wednesday I did a light weights session and a bit of stretching in the morning. Then in the evening I went out to Knockburn for running reps and swim sessions. I did my first proper reps run for a while and it showed. I was recovering well between reps but struggling to get up to any real pace during the efforts.
Thursday I just took an easy run loop around Dyce to get some miles in and then completed day 29 of 30 Days of Yoga. Then I filled out my day with another interview and a trip to an Institute of Structural Engineers presentation.
Friday I took another trip out to Knockburn. Having the whole loch to ourselves meant we could go the traditional way round rather than the new direction. It was significantly colder even than Wednesday night and while I managed two laps I was suffering from the cold and my hands and feet were pretty painful afterwards as they warmed up. In the afternoon I took the TT bike out for half an hour, just to do some reps and spend some training time in my TT position.
Saturday I went to check out the fantastic new Total Endurance facility (I don't think shop is the right word) at Bucksburn. Fantastic place, well worth a visit. I took an easy jog there and back, tried not to sweat too much on their shiny new toys during the tour, and an easy jog home again.
Sunday I planned to ride out to meet the Kintore Sunday group, do about 10-15 miles with them and then turn back on my own. The weather was pretty terrible so at the last minute I switched to my winter bike. I met them about 2 miles in to my ride, then burned the next 7 minutes at my 10-mile TT power levels before they dropped me. I then carried on for a solo 20 miles at over 16mph. Setting strava PRs for every section that I haven't done TT reps on was pleasing. I am managing to turn my general fitness into some decent bike speed. Maybe a little late and not quite as much as I would have liked but definitely going in the right direction.
A good week all round.
Three swims in the week makes it my longest week of the year. Including two good outdoor swims to get used to my new suit.
Three bike rides to make up my miles this week, all at sensible distances and relatively high speed, all of them with decent length sections in excess of 220 Watts.
I am now a half marathon ahead of even my stretch running target and over 50 miles ahead of my basic target. That seemed like a lot so I went and had a check and have just realised that my training plan should have cut down to 14 miles per week running from the start of May.
Target totals - Swim 1.9 miles. Bike 45.5 miles. Run 15.3 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 60 mins of yoga.
Monday - Yoga session 17 mins. 30 Days of Yoga - Day 27.
Core session.
Recovery jog 2.9 miles in 30 mins.
Swim with TPT 1,900m in 54 mins.
Tuesday - Yoga session 20 mins. 30 Days of Yoga - Day 28.
Stretching and rollering session.
DTCC TT 10-miles in 27:04
Warm up / down 6.4 miles in 27 mins.
Wednesday - Light weights session.
Run reps at Knockburn 4.6 miles in 36 mins.
Swim at Knockburn 0.9 miles in 35 mins.
Thursday - Easy run 4.4 miles in 38 mins.
Yoga session 20 mins. 30 Days of Yoga - Day 29.
Friday - Yoga session 20 mins. 30 Days of Yoga - Day 30.
Swim at Knockburn 1.1 miles in 38 mins.
Bike reps 10.2 miles in 36 mins.
Saturday - Steady run 5.0 miles in 53 mins (actually 43 mins and a tour of the shop).
Sunday - Ride 20.1 miles in 1 hour 15 mins.
Actuals - Swim 3.2 miles (5,200 m). Bike 46.7 miles. Run 16.9 miles. 1 short core, 1 short light weights and 1 stretching/rollering session. 77 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 43.2 (38.4) [44.1],
B 873.6 (911.0) [1138.7],
R 360.1 (308.1) [348.1].
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