I started with the standard road bike commute on the way in but on the way home it was a nice day and I decided to take advantage of the failing daylight and hooked in an extra mile at the end and did a quick recce of my planned start location for Sundays group ride.
I went to swimming in the evening but due to a lack of coaches I was spending more time coaching than I did swimming. I managed to squeeze in about half the set.
Tuesday started with a horrible commute in the dark, cold rain. And with limited space to dry out my clothes at work it meant for cold and damp gear to ride home in. Fortunately the weather turned during the day and within a couple of miles of my ride home I was actually warm and relatively comfortable. By the time I got as far as Dyce I was even enjoying the autumn sun and decided to add a loop round the block.
Wednesday I struggled with a run to work after a poor nights sleep. By evening I was hardly managing to stay awake but I did drag myself out to the pool for a planned set of 4 x 400m. The first couple of reps went fine, and the third actually wasn't bad but did go 50m too far. I then shifted to a combination of strokes to cool down for the remaining 350m.
Thursday I rode to work and then had a cinema trip in the evening so I left my bike at work. Friday I ran in to the office and rode home. My legs were pretty empty by the time I got home and it took a soak in the bath and a long stretching and rollering session to ease my legs off.
Saturday I had planned to swim again but slept in for a second week in a row. I did at least manage to get out for a haircut.
Sunday was a long ride on the road bike through the some rain showers. It was fairly gentle for a group ride but a good tester for the 60-mile sportive I have planned for next weekend. Lesson re-learned about cycling in the cold rain though, keep your feet dry and warm! Cold and wet toes seemed ok when I got back and jumped in the shower but the blood rushing back to my toes made my feet swell and caused horrible itching to start with before swelling up all the joints in my feet.
Late in the evening I was still feeling a bit stiff so I got back on the roller to loosen of the worst of it.
A big week on the bike with more than double my planned cycling miles, and an above target (just) week for running and biking. Missing lots of the smaller sessions this week though.
Target totals - Swim 1.9 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday - Commute to office 7.2 miles in 37 mins.
Commute from office 8.0 miles in 42 mins.
Swim with TPT 1,500m in 50 mins.
Tuesday - Commute to office 7.1 miles in 33 mins.
Commute from office 9.6 miles in 46 mins.
Wednesday - Commute run 6.9 miles in 64 mins.
Swim at Bucksburn 1,600m in 35 mins.
Thursday - Commute ride 7.3 miles in 33 mins.
Friday - Commute run in 7.0 miles in 65 mins.
Commute ride in 7.0 miles in 34 mins.
Stretching and rollering session.
Saturday - Rest day.
Sunday - TPT road ride 43.6 miles in 3 hours 26 mins. Swim at Bucksburn 1,600m in 35 mins.
Thursday - Commute ride 7.3 miles in 33 mins.
Friday - Commute run in 7.0 miles in 65 mins.
Commute ride in 7.0 miles in 34 mins.
Stretching and rollering session.
Saturday - Rest day.
Stretching and rollering session.
Actuals - Swim 1.9 miles (3,100 m). Bike 89.6 miles. Run 13.9 miles. 0 short core, 0 short light weights and 2 stretching / rollering session. 0 mins of yoga
Cumulative (Cumulative target) [Cumulative Stretch target]
S 79.0 (85.3) [98.1],
B 1905.5 (1724.3) [2155.4],
R 620.9 (614.0) [693.8].
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