Training Review - Week 49 - Nov 28 to Dec 4

Monday's commutes on the bike were uneventful. My swollen knee has become just an annoyance rather than a pain. I did a bit of stretching before dinner to try and minimise the chances of cramping up during swimming. The swim set was tough and swimming on consecutive days is always a challenge. I got through it all though, even the drills and the bits with swim aids that I normally have to adapt. I even managed to put in some decent reps in the middle. The stretching helped delay the arrival of swim cramps but didn't completely prevent them. 

Tuesday was another chilly morning and I over-dressed for my run in. That did keep me warm and meant I ran a decent time. My post-season fitness levels are still improving and that is showing through even on tired days. 

Wednesday I did my standard cycle on the way in but then a quick bit of maths and I figured out that another couple of miles would take me over the 25% for a Strava badge for November. So on the return commute I did a loop around Dyce as well. That also took me past 2,200 miles and this is now my longest bike year ever. With a month and 8 cycling commute days still planned I should go through 2,300 miles. 

In the evening was my midweek swim session. I started with 6 x 200m at slightly faster than 400m pace and then paddled around a little to cool down. 

Thursday I ran to work in another surprisingly quick time. Both times this week I have been comfortable inside an hour despite traffic lights and faffing about with Pokemon and zombies. 

Friday was an unpleasant commute through the drizzle on the bike, and the first time I arrived in total darkness, spent the day at work looking at the grey skies which weren't raining, and then about 20 minutes before I went home the sun went down and the drizzle started again. It was a far from enjoyable day on the bike but got me over my mile targets for the week and left my weekend entirely free. 

Having the weekend free should have given me a chance to catch up on the smaller session that I missed through the week but instead I took the opportunity to add some extra miles. A visit to my granny on the way to the cinema meant I could squeeze in a run on the way there. I also squeezed in the weights session last thing before bed time. 

Sunday I wanted to fulfil my plan to get a third swim in to this week so I went to bucksburn for the early session. I also took the opportunity to run both ways just to start winding up my run miles before xmas. 

I also tried to wind up the pace a little bit rather than just slog through the miles as I have been doing lately. While that is helping with my fitness levels and I am making pace gains on my running just through being in generally better shape, it isn't really making me properly faster. Every year at this sort of time I look back on my year and lament my lack of faster running work, and this year is no different.

    


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 7.1 miles in 36 mins.
Stretching session.
Swim with TPT 2,200 m in 55 mins. 

Tuesday - Commute run 6.8 miles in 58 mins.
Stretching and rollering.

Wednesday - Commute to office 7.1 miles in 32 mins.
Commute from office 9.6 miles in 51 mins.
Swim at Bucksburn 1,450m in 40 mins. 

Thursday - Commute run 6.8 miles in 59 mins.
Stretching session.

Friday - Commute to office 7.2 miles in 34 mins.
Commute from office 7.2 miles in 40 mins.

Saturday - Run to grannys 5.0 miles in 44 mins.
Weights session.

Sunday - Run to bucksburn 2.5 miles in 22 mins.
Swim at bucksburn 1,000m in 20 mins.
Run from bucksburn 2.5 miles in 19 mins.
Yoga session 23 mins.


Actuals - Swim 2.9 miles (4,650 m). Bike 45.3 miles. Run 23.6 miles. 0 short core, 1 short light weights and 2 stretching / rollering session. 23 mins of yoga. 

Cumulative (Cumulative target) [Cumulative Stretch target]
S 93.0  (96.8)  [111.4],
B 2,209.1  (1,942.9)  [2,428.7],
R 726.0  (697.4)  [788.1].