Monday's swim session was the hardest I have had to work for a while. It wasn't a particularly long session, but it was built around varying kick speed. Kicking at a pace inconsistent with the rest of my stroke is hard work.
Tuesday was going to be a reps session and I did go to the park with that intention. The surface was a little bit slippery so I decided instead to turn it into a more steady run and a bit of a fartlek. According to Garmin I did manage a bit of pace variation but not as much as I had hoped. I did manage one serious effort though and had the pace during that segment up to a decent 5:27/mile.
Wednesday I was exhausted after work but I went to the gym to tick over on the bike. Mainly to avoid having to go all 60 of my planned miles on Sunday. The first 5 minutes I ticked along comfortably and then I started to feel much better and wound up the pace a little. And then I gradually wound it up a lot. Eventually I spun it up to the point where I clocked over 20 miles for my hour. Pretty chuffed with that.
Thursday I tried to do a variation on my basic loop around Dyce but I hadn't allowed for how dark some of the sections would be in the evenings. Also the flat laces on my new trainers keep coming undone and that was getting a bit frustrating.
Friday I had to pick up my car from its MOT and went to see 'Into the Woods'. Review here.
Saturday I got up in the morning and looked out the window and decided trying to do my remaining running miles in the wind and snow was a stupid idea. But I went anyway. It was windy and I did get a bit of snow near the end but I did manage to get 10km.
Sunday was cold and icy but the group ride was still on. I decided to go to that rather than just sit on the gym bike for 40 miles. I was just about managing to hang on for the first 30 miles or so until we got to the Learney. We split up and the slower climbers (me) went first so that there wouldn't be anyone waiting at the exposed top of the hill in the cold wind. Then I started to struggle. Fortunately from 36 miles it was downhill and flat so I was still moving along pretty well, just not quite at the pace of the rest of the group.
In the afternoon I went to see Taken 3. Review here.
All in a heavy week, but a good one.
Target totals - Swim 1.4 miles. Bike 60 miles. Run 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Swim with TPT 2,300m in 56 mins.
Tuesday - Run Park reps 4.7 miles in 38 mins.
Wednesday - Gym bike 20 miles in 60mins.
Friday - Rest Day
Saturday - Run miles 6.3 miles in 53 mins.
Sunday - Bike 50.5 in 3hrs 6mins
Stretching session
Actuals - Swim 1.4 miles (2,300m). Bike 70.5 miles. Run 15.6 miles. short core, short light weights and 1 short stretching sessions. mins of yoga.
Cumulative (Cumulative Target)
S 2.4 (2.2), B 106.5 (94.3), R 24.9 (23.6).
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