Monday, 28 November 2016
Training Plan - Week 49 - Nov 28 to Dec 4
So the numbers are still set for the rest of the year and I am not going to mess around with them with only 4 weeks to go this year. I will just ignore them instead. I have done my biggest cycling year ever and exceeded my bike target so I could just stay off the bike entirely from now and chase run and bike miles. That doesn't help me get to work though so the commuting rides will stay for now.
More importantly I need to shift my focus to swimming and running for Bratislava. So while 3 commute rides stay for now a third swim should come in and become the norm and with two commute runs clocking up my basic miles for the week I am going to try and add at least one reps run in to the week as well. At the minute I am planning to put that in at the weekend but I do have an option to shuffle my working time and fit it in at lunchtime on a cycle commuting day.
The yoga, stretching and general body maintenance have to take a front seat. And if I can afford it trips for regular massage need to come back in to the plan sooner rather than later.
Target totals - Swim 1.9 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Training Review - Week 48 - Nov 21 to 27
Monday's commutes were both in sub-zero temperatures. The road bike handled the frosted over roads much better than I expected. My full length bib tights didn't fare so well and I was freezing when I arrived.
In the evening I went so swimming and managed nearly three quarters of the session before my first bout of cramp kicked in. From there it was a bit patchy to the end of the session but I did manage to get through all of it.
Tuesday I stuck with my plan to run to work. Once again I am in need of a rest day and it was a struggle to keep moving. I managed to shuffle all the way to the office though. The plan to alternate between running and biking seems like a smart idea on the face of it, but that leaves me doing each run commute the day after two-way bike commutes and a swim.
In the evening I did a bit of stretching and rollering to try and undo some of the worst aches and tightness.
Wednesday was a bit of a mixed bag. In the morning I took the road bike to work, got about 70 yards from my house, slipped on some ice and ended up in a heap on the floor. After a couple of minutes I was up and checked myself out. A few aches but nothing serious so I walked it through the path until I got back to a road and carried on. In hindsight that was ambitious. I have skinned my left elbow and knuckles and gave my left knee a whack on the top tube which had me limping for the rest of the day. More importantly I must have landed on my wedding ring as I have bent it out of shape.
In the evening I rode home again, slowly with lots of twitchy nerves every time the road surface looked wet or icy. That did help ease my knee off a little bit. And I arrived home to an email from British Triathlon confirming my selection to go to Bratislava for next year's ETU Aquathlon age-group champs. I would still prefer to go to Dusseldorf for the Sprint Triathlon Champs and I don't think doing both is an option so if a place comes available I might consider a switch. In the meantime it is a bit of a change of plan as I focus on swimming and running.
Thursday I decided to risk that the lovely purple bruise on my knee was nothing more serious and ran in to work. While it was a bit painful and annoying it didn't seem to make much difference to my running. I was a couple of minutes slower, but that could just as easily have been from the traffic lights I was caught at. In the evening I started on my training plan for 2017 and then did some stretching. While the bruise isn't directly affecting me the swelling and pain to pressure did prevent me from getting on the roller, and as the bruising is already settling my right knee flexibility is suffering a little from the swelling.
Friday I took the mountain bike to work but forgot my garmin so I had to use my phone to track it. As usual that resulted in a slightly longer distance measurement. Then in the evening was the works xmas party. That in itself was great fun but it did cost me a big chunk of my weekend. Saturday morning was completely lost to my hangover. By lunchtime I was just about able to stand up without vomiting and my planned run to collect the car had to be cut in half and slowed down and the swim to follow it was never going to happen.
I did manage to floor out a bit more of the garage in the afternoon so that I can move the treadmill and the turbo trainer out there for winter and clear some space in the house.
Sunday I dropped my plan to mountain bike and instead tried to recover the other half of Saturdays run and the missing swim in the morning. The jog to the pool was s struggle as the bruising on my right leg has now settled in and swollen both my knee and ankle. The swim was good though. Apparently there is a bit more slow traffic at the Sunday morning session but they were all keen to break up their sessions and move out of my way whenever I caught them.
In the evening I did a bit of yoga and stretching.
Through 700 miles running for the year takes me to my third highest run total ever. I had always planned for this year to include less running than last year and 2011 was my marathon training year. So I am pretty happy to this point. My target is only another 50 miles to the end of the year and I should easily pass that before Christmas Day and then I have a week of Dexter after that.
Having drafted my 2017 plan I am going to start on it early. And that means more swimming from now until the end of the year to try and get into a habit that I can carry into 2017.
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 7.1 miles in 36 mins.
Commute from office 7.0 miles in 39 mins.
Swim with TPT 2,100 m in 54 mins.
Tuesday - Commute run 7.0 miles in 65 mins.
Stretching and rollering.
Swim at bucksburn 1,650m in 35 mins.
Yoga session 10 mins.
Actuals - Swim 2.4 miles (3,800 m). Bike 42.5 miles. Run 19.5 miles. 0 short core, 0 short light weights and 2 stretching / rollering session. 10 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 90.1 (94.9) [109.2],
B 2,178.2 (1,906.5) [2,383.1],
R 702.4 (683.5) [772.3].
In the evening I went so swimming and managed nearly three quarters of the session before my first bout of cramp kicked in. From there it was a bit patchy to the end of the session but I did manage to get through all of it.
Tuesday I stuck with my plan to run to work. Once again I am in need of a rest day and it was a struggle to keep moving. I managed to shuffle all the way to the office though. The plan to alternate between running and biking seems like a smart idea on the face of it, but that leaves me doing each run commute the day after two-way bike commutes and a swim.
In the evening I did a bit of stretching and rollering to try and undo some of the worst aches and tightness.
Wednesday was a bit of a mixed bag. In the morning I took the road bike to work, got about 70 yards from my house, slipped on some ice and ended up in a heap on the floor. After a couple of minutes I was up and checked myself out. A few aches but nothing serious so I walked it through the path until I got back to a road and carried on. In hindsight that was ambitious. I have skinned my left elbow and knuckles and gave my left knee a whack on the top tube which had me limping for the rest of the day. More importantly I must have landed on my wedding ring as I have bent it out of shape.
In the evening I rode home again, slowly with lots of twitchy nerves every time the road surface looked wet or icy. That did help ease my knee off a little bit. And I arrived home to an email from British Triathlon confirming my selection to go to Bratislava for next year's ETU Aquathlon age-group champs. I would still prefer to go to Dusseldorf for the Sprint Triathlon Champs and I don't think doing both is an option so if a place comes available I might consider a switch. In the meantime it is a bit of a change of plan as I focus on swimming and running.
Thursday I decided to risk that the lovely purple bruise on my knee was nothing more serious and ran in to work. While it was a bit painful and annoying it didn't seem to make much difference to my running. I was a couple of minutes slower, but that could just as easily have been from the traffic lights I was caught at. In the evening I started on my training plan for 2017 and then did some stretching. While the bruise isn't directly affecting me the swelling and pain to pressure did prevent me from getting on the roller, and as the bruising is already settling my right knee flexibility is suffering a little from the swelling.
Friday I took the mountain bike to work but forgot my garmin so I had to use my phone to track it. As usual that resulted in a slightly longer distance measurement. Then in the evening was the works xmas party. That in itself was great fun but it did cost me a big chunk of my weekend. Saturday morning was completely lost to my hangover. By lunchtime I was just about able to stand up without vomiting and my planned run to collect the car had to be cut in half and slowed down and the swim to follow it was never going to happen.
I did manage to floor out a bit more of the garage in the afternoon so that I can move the treadmill and the turbo trainer out there for winter and clear some space in the house.
Sunday I dropped my plan to mountain bike and instead tried to recover the other half of Saturdays run and the missing swim in the morning. The jog to the pool was s struggle as the bruising on my right leg has now settled in and swollen both my knee and ankle. The swim was good though. Apparently there is a bit more slow traffic at the Sunday morning session but they were all keen to break up their sessions and move out of my way whenever I caught them.
In the evening I did a bit of yoga and stretching.
Through 700 miles running for the year takes me to my third highest run total ever. I had always planned for this year to include less running than last year and 2011 was my marathon training year. So I am pretty happy to this point. My target is only another 50 miles to the end of the year and I should easily pass that before Christmas Day and then I have a week of Dexter after that.
Having drafted my 2017 plan I am going to start on it early. And that means more swimming from now until the end of the year to try and get into a habit that I can carry into 2017.
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 7.1 miles in 36 mins.
Commute from office 7.0 miles in 39 mins.
Swim with TPT 2,100 m in 54 mins.
Tuesday - Commute run 7.0 miles in 65 mins.
Stretching and rollering.
Wednesday - Commute to office 7.0 miles in 39 mins.
Commute from office 7.0 miles in 42 mins.
Thursday - Commute run 6.9 miles in 64 mins.
Stretching session.
Friday - Commute to office mtb 7.2 miles in 39 mins.
Commute from office mtb 7.2 miles in 42 mins.
Works Xmas dinner.
Saturday - Run to collect car 3.0 miles in 34 mins.
Sunday - Run to bucksburn 2.6 miles in 27 mins.Commute from office 7.0 miles in 42 mins.
Thursday - Commute run 6.9 miles in 64 mins.
Stretching session.
Friday - Commute to office mtb 7.2 miles in 39 mins.
Commute from office mtb 7.2 miles in 42 mins.
Works Xmas dinner.
Saturday - Run to collect car 3.0 miles in 34 mins.
Swim at bucksburn 1,650m in 35 mins.
Yoga session 10 mins.
Actuals - Swim 2.4 miles (3,800 m). Bike 42.5 miles. Run 19.5 miles. 0 short core, 0 short light weights and 2 stretching / rollering session. 10 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 90.1 (94.9) [109.2],
B 2,178.2 (1,906.5) [2,383.1],
R 702.4 (683.5) [772.3].
Monday, 21 November 2016
Training Review - Week 47 - Nov 14 to 20
Monday was the same as my regular scheme. Commutes on the bike and then a trip to swimming. I struggled again with cramp at swimming and had to miss out chunks of the planned set.
Tuesday I did a bit of a juggle by riding in to work and then taking the train home so that I could get out for a bit of night time mountain biking at Kirkhill. We did a lot of the same loop that I solo-ed daytime on Sunday. Surprising how fast some bits of it still were in the dark.
Wednesday the bike was still in the storage shed at the office so I ran in in the morning and rode home after work. That was really enough for one day but I had already agreed to go swimming in the evening so I was off to the pool as well.
Thursday was a bike commute and a quick detour that added a quarter mile but still ended up being faster.
Friday I ran to the office. Somehow I have managed to accidentally cut both of my commute runs this week slightly short and managed to duck under my weekly target.
Saturday morning I had a lie in and then the plan was to go kitchen shopping. Instead the other half was dying of the flu so I went out for an easy run round the block and did a bit of yoga before lunch. And in the afternoon I put about half an hour into flooring out my garage so that I can move the treadmill and the turbo trainer out there.
Sunday I did an easy jog around Dyce again to chase some Pokemon and then did a few of the smaller sessions and an extra 10 minutes of yoga in the afternoon to round out my week.
Another decent week. I was over the mile numbers just from commuting and a couple of poor swims so everything at the weekend was a bonus.
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 7.0 miles in 34 mins.
Commute from office 7.0 miles in 44 mins.
Swim with TPT 1,850 m in 53 mins.
Tuesday - Commute ride 7.0 miles in 34 mins.
MTB at Kirkhill 7.6 miles in 54 mins.
Weights, core and stretching sessions.
Yoga session 10 mins.
Actuals - Swim 2.0 miles (3,250 m). Bike 49.7 miles. Run 19.3 miles. 1 short core, 1 short light weights and 1 stretching / rollering session. 36 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 87.8 (93.0) [107.0],
B 2,135.7 (1,870.1) [2,337.6],
R 682.9 (669.6) [756.6].
Tuesday I did a bit of a juggle by riding in to work and then taking the train home so that I could get out for a bit of night time mountain biking at Kirkhill. We did a lot of the same loop that I solo-ed daytime on Sunday. Surprising how fast some bits of it still were in the dark.
Wednesday the bike was still in the storage shed at the office so I ran in in the morning and rode home after work. That was really enough for one day but I had already agreed to go swimming in the evening so I was off to the pool as well.
Thursday was a bike commute and a quick detour that added a quarter mile but still ended up being faster.
Friday I ran to the office. Somehow I have managed to accidentally cut both of my commute runs this week slightly short and managed to duck under my weekly target.
Saturday morning I had a lie in and then the plan was to go kitchen shopping. Instead the other half was dying of the flu so I went out for an easy run round the block and did a bit of yoga before lunch. And in the afternoon I put about half an hour into flooring out my garage so that I can move the treadmill and the turbo trainer out there.
Sunday I did an easy jog around Dyce again to chase some Pokemon and then did a few of the smaller sessions and an extra 10 minutes of yoga in the afternoon to round out my week.
Another decent week. I was over the mile numbers just from commuting and a couple of poor swims so everything at the weekend was a bonus.
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 7.0 miles in 34 mins.
Commute from office 7.0 miles in 44 mins.
Swim with TPT 1,850 m in 53 mins.
Tuesday - Commute ride 7.0 miles in 34 mins.
MTB at Kirkhill 7.6 miles in 54 mins.
Wednesday - Commute run 6.9 miles in 61 mins.
Commute ride 7.0 miles in 35 mins.
Swim at Bucksburn 1,400m in 28 mins.
Thursday - Commute to office 7.2 miles in 34 mins.
Commute from office 6.9 miles in 36 mins.
Friday - Commute run 6.9 miles in 60 mins.
Saturday - Jog 2.5 miles in 22 mins.
Yoga 26 mins.
Sunday - Jog 3.0 in 35 mins.Commute ride 7.0 miles in 35 mins.
Swim at Bucksburn 1,400m in 28 mins.
Thursday - Commute to office 7.2 miles in 34 mins.
Commute from office 6.9 miles in 36 mins.
Friday - Commute run 6.9 miles in 60 mins.
Saturday - Jog 2.5 miles in 22 mins.
Yoga 26 mins.
Weights, core and stretching sessions.
Yoga session 10 mins.
Actuals - Swim 2.0 miles (3,250 m). Bike 49.7 miles. Run 19.3 miles. 1 short core, 1 short light weights and 1 stretching / rollering session. 36 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 87.8 (93.0) [107.0],
B 2,135.7 (1,870.1) [2,337.6],
R 682.9 (669.6) [756.6].
Sunday, 20 November 2016
Training Plan - Week 48 - Nov 21 to 27
I have written a plan for this week but the weather seems likely to interfere with it. It has been below freezing for most of the last few days and the road conditions are likely to affect my commuting decisions. My basic plan is to alternate the road bike and running but that may shift more toward the mountain bike for warmer clothes and better grip.
Friday night is the works formal christmas dinner so a late night of dressing like a grown up and a bit of a hangover may affect my Saturday morning plans and I have left the whole weekend blank for now as a precaution.
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.
Friday night is the works formal christmas dinner so a late night of dressing like a grown up and a bit of a hangover may affect my Saturday morning plans and I have left the whole weekend blank for now as a precaution.
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, 14 November 2016
Training Plan - Week 47 - Nov 14 to 20
Running out of weeks to meet some of my targets for this year.
On the bike I have already passed the 2,083 miles that I had planned for this year.
Running I am bobbing along on the target line each week but I will hopefully get a little bit of clear space towards the end of the year.
Swimming I am a bit behind and only creeping slowly towards the target. Being 5 miles behind the target with only 6 weeks to go means I would have to do something significant to make it over the line. If I could close half the gap I could still make it my longest swim year ever.
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.
On the bike I have already passed the 2,083 miles that I had planned for this year.
Running I am bobbing along on the target line each week but I will hopefully get a little bit of clear space towards the end of the year.
Swimming I am a bit behind and only creeping slowly towards the target. Being 5 miles behind the target with only 6 weeks to go means I would have to do something significant to make it over the line. If I could close half the gap I could still make it my longest swim year ever.
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.
Training Review - Week 46 - Nov 7 to 13
The week started normally with cycle commutes to and from work and a swim set on Monday night.
Tuesday I was meant to go offshore for a couple of days. After a 5am start and the early flight to Norwich I then spent the day sitting around NWI waiting to get officially bumped before catching the late evening flight home and going straight to bed.
Wednesday I didn't have time to arrange clothes to train on my commute so I just had to take the train and in the evening I went for a swim.
Thursday and Friday I got back into commutes with the bike and then a run. Clocked up some basic miles and got my week partly back on track.
Saturday I was meant to go to Nairn to run the next race in the North District Cross-country League but I don't particularly like the course, so when I woke up with a sore toe that was enough of an excuse to stay at home.
Sunday I went to Kirkhill an managed to jog and mountain bike the rest of my planned weekly miles. Then I had some time to myself in the afternoon and I took the opportunity to catch up on some of the smaller sessions as well.
Having lost Tuesday and most of Wednesday to work and then missing Nairn it was a last minute effort to make the numbers for this week. And having a calm weekend at home meant that I cleared a lot of chores that I have been ignoring for weeks and months.
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 7.1 miles in 34 mins.
Commute from office 7.0 miles in 34 mins.
Swim with TPT 1,600m in 51mins.
Tuesday - Trip to NWI.
Wednesday - Swim at Bucksburn 1,500m in 40 mins.
Thursday - Commute to office 7.1 miles in 34 mins.
Commute from office 7.1 miles in 37 mins.
Friday - Commute run 7.0 miles in 1 hour 10 mins.
Saturday - Dyce jog 3.3 miles in 31 mins.
Sunday - Run at Kirkhill 3.6 miles in 36 mins.Thursday - Commute to office 7.1 miles in 34 mins.
Commute from office 7.1 miles in 37 mins.
Friday - Commute run 7.0 miles in 1 hour 10 mins.
Saturday - Dyce jog 3.3 miles in 31 mins.
MTB at Kirkhill 8.2 miles in 53 mins.
Stretching and rollering session.
Yoga session 18 mins.
Actuals - Swim 1.9 miles (3,100 m). Bike 36.5 miles. Run 13.9 miles. 0 short core, 0 short light weights and 1 stretching / rollering session. 18 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 85.7 (91.1) [104.8],
B 2,086.0 (1,833.6) [2,292.0],
R 663.6 (655.7) [740.9].
Monday, 7 November 2016
Training Review - Week 45 - Oct 31 to Nov 6
The start of the week I just stuck to standard commuting. The weather on Monday was a nightmare and the darkness from the change of clocks added to that. I made it to swimming in the evening and coped with the session.
Tuesday the commute was slightly better as the sun made an appearance about half way in and it still wasn't quite darkness on the way home.
Wednesday I ran in and despite the continuing fatigue I actually ran quite well, ducking in under an hour for the second week in a row. In the evening I went to swim and just did a steady 20 minutes.
Thursday I was back on the bike and somehow came up with one of my fastest commutes despite the tired legs. Yet more evidence that the time is more dependent on traffic lights and headwind than on cycling effort.
Having missed my 100-mile cycling week last calendar week, I have then gone on to do a 100-mile in a non-calendar week, or indeed within just 5 days. 66.5 miles on Sun and 42.8 Mon-Thurs.
Friday I had a rest day before Saturday's race. Not enough of a rest day to really recover but it took a bit of the fatigue out of my legs.
Saturday was the Kings Aquathlon. (I have given up arguing about that additional 'l' that shouldn't be there). The swim was an unusual set-up, individuals on 15-second starts, swimming both lengths in a 50m pool and then ducking under the lane rope to the next lane, 8 times. The first couple of lengths I was pretty tidy and on pace but from there I started to tire and by the end of the swim I was nearly 2 minutes down on my swim target.
Transition I faffed about a bit as I put socks on rather than risk blisters over 10k. And I added a jacket to try and deal with the 4 degree temperature. And then out onto possibly the most confusing run. With the leaders already coming round on their first of ten 1km laps it was impossible to tell who I was catching, who I was lapping, and even on the odd occasion who was passing me. Then the half distance race started and a swarm of them joined the same course, but with only half the distance to cover they were going a slightly different pace as well. This all made it difficult to race and left the only option as to try and catch as many people as possible and hope that was progress. That resulted in the 9th fastest run time of the day, which I am pretty pleased with considering the demographics of the opposition.
Sunday I went to Kirkhill to do a bit of mountain biking. I did a mile jog to warm-up first and close out my run miles for the week, then did the basic loop of the hill on the mountain bike.
In the evening I squeezed in a late weights session and the rest of my yoga for the week.
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 mtb 7.2 miles in 36 mins.
Commute from office mtb 7.3 miles in 50 mins.
Swim with TPT 2,100m in 50 mins.
Tuesday - Commute to office 7.1 miles in 29 mins.
Commute from office 7.0 miles in 40 mins.
MTB at Kirkhill 6.5 miles in 42 mins.
Light weights.
Yoga session 17 mins.
Actuals - Swim 2.5 miles (4,000 m). Bike 49.2 miles. Run 14.5 miles. 0 short core, 1 short light weights and 1 stretching / rollering session. 30 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 83.8 (89.2) [102.6],
B 2,049.5 (1,797.2) [2,246.5],
R 649.7 (641.8) [725.2].
Tuesday the commute was slightly better as the sun made an appearance about half way in and it still wasn't quite darkness on the way home.
Wednesday I ran in and despite the continuing fatigue I actually ran quite well, ducking in under an hour for the second week in a row. In the evening I went to swim and just did a steady 20 minutes.
Thursday I was back on the bike and somehow came up with one of my fastest commutes despite the tired legs. Yet more evidence that the time is more dependent on traffic lights and headwind than on cycling effort.
Having missed my 100-mile cycling week last calendar week, I have then gone on to do a 100-mile in a non-calendar week, or indeed within just 5 days. 66.5 miles on Sun and 42.8 Mon-Thurs.
Friday I had a rest day before Saturday's race. Not enough of a rest day to really recover but it took a bit of the fatigue out of my legs.
Saturday was the Kings Aquathlon. (I have given up arguing about that additional 'l' that shouldn't be there). The swim was an unusual set-up, individuals on 15-second starts, swimming both lengths in a 50m pool and then ducking under the lane rope to the next lane, 8 times. The first couple of lengths I was pretty tidy and on pace but from there I started to tire and by the end of the swim I was nearly 2 minutes down on my swim target.
Transition I faffed about a bit as I put socks on rather than risk blisters over 10k. And I added a jacket to try and deal with the 4 degree temperature. And then out onto possibly the most confusing run. With the leaders already coming round on their first of ten 1km laps it was impossible to tell who I was catching, who I was lapping, and even on the odd occasion who was passing me. Then the half distance race started and a swarm of them joined the same course, but with only half the distance to cover they were going a slightly different pace as well. This all made it difficult to race and left the only option as to try and catch as many people as possible and hope that was progress. That resulted in the 9th fastest run time of the day, which I am pretty pleased with considering the demographics of the opposition.
Sunday I went to Kirkhill to do a bit of mountain biking. I did a mile jog to warm-up first and close out my run miles for the week, then did the basic loop of the hill on the mountain bike.
In the evening I squeezed in a late weights session and the rest of my yoga for the week.
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 mtb 7.2 miles in 36 mins.
Commute from office mtb 7.3 miles in 50 mins.
Swim with TPT 2,100m in 50 mins.
Tuesday - Commute to office 7.1 miles in 29 mins.
Commute from office 7.0 miles in 40 mins.
Wednesday - Commute run 6.9 miles in 57 mins.
Swim at Bucksburn 1,100m in 20 mins.
Thursday - Commute to office 7.1 miles in 36 mins.
Commute from office 7.0 miles in 37 mins.
Friday - Rest Day.
Saturday - Stretching session.
Yoga 13 mins.
Kings Aquathlon swim 800m in 14:57.
Kings Aquathlon run 6.6 miles in 45:29.0
Sunday - Warm up jog 1.0 miles in 10 mins.Swim at Bucksburn 1,100m in 20 mins.
Thursday - Commute to office 7.1 miles in 36 mins.
Commute from office 7.0 miles in 37 mins.
Friday - Rest Day.
Saturday - Stretching session.
Yoga 13 mins.
Kings Aquathlon swim 800m in 14:57.
Kings Aquathlon run 6.6 miles in 45:29.0
MTB at Kirkhill 6.5 miles in 42 mins.
Light weights.
Yoga session 17 mins.
Actuals - Swim 2.5 miles (4,000 m). Bike 49.2 miles. Run 14.5 miles. 0 short core, 1 short light weights and 1 stretching / rollering session. 30 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 83.8 (89.2) [102.6],
B 2,049.5 (1,797.2) [2,246.5],
R 649.7 (641.8) [725.2].
Saturday, 5 November 2016
Training Plan - Week 46 - Nov 7 to 13
Going offshore this week means Tues-Thurs are unplanned. With any luck I will manage to get in the gym offshore and at least get some run or bike time.
Despite the 5am Tuesday start, I am planning to still bike and swim on Monday. From there it is all up in the air and I will take what I can get. Even if I do nothing and get a few days 'rest' while I am offshore wouldn't be the worst option.
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.
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