Monday's plan was to do an easy run and swim. But plans change. So I got up in the morning and did a 30 minute yoga set specifically designed for cyclists with back problems. I managed the bulk of it but did struggle with some of the more complex moves. Definitely still need more of this. Then I had a one-way ride home from Ellon before swimming. Massive headwind all the way but it was a good 20-ish miles in the bag. And just to round off my day I also did my normal swim session.
Tuesday I decided to stick with just a double session. In the morning I did a mixed stretching and yoga session and then an evening run at Kirkhill. Nice and steady offroad 10k in about an hour.
Wednesday I got up and did another yoga session. Then before lunch I went out for my reps session. The headwind this week was even worse than the last couple so I decided not to try and chase the times but to do 6 steady reps instead and then do another faster session later in the week. Then in the afternoon I went for my first visit to the 50m pool at the ASV Aquatics Centre. It turns out that while I do like open water where there are no turns, I am not such a big fan of long course where there are fewer turns. The lighting is great, the calm water and the wake diffusers between lanes are great, the space is great but for some reason it is just slow and heavy going.
Thursday I did my core session and another stretching session. Then I took my TT bike out for a quick test ride for the first time this year. Felt pretty good despite couple of minor technical issues.
Friday I got up, did my weights session, did a 30 minute yoga session (already seeing gains compared to the same session on Monday, went for an easy recovery run, and then had breakfast. I am really enjoying being able to train this way. I used to hate morning training but by turning it into such a habit that is no longer the case. For the rest of the morning I watched the European Indoor Athletics champs and planned bike routes for the next couple of weeks. Then in the afternoon I did some more of my online courses and we went out to the cinema to see Unfinished Business.
Saturday I went out for a run around the block. My plan was to try and take a decent pace but steady run just as a bit of a gentle tester before I decide if I should enter Moray 10k or not. What it turned into was more of a 4-mile time trial. I am definitely in decent running shape. I am going to do another trial through the week to go a little bit further and closer to race pace, but I am fairly certain that I will be going to race.
Sunday I went out with the Kintore group and took the Lite group. A nice steady ride was the plan as always, and for the most part it was. Despite never really working at full gas I still managed to set new best times for a whole chunk of Strava segments again. I am definitely in my best climbing shape ever and my speed on the flat is there as well. A couple of the guys from the group have been trading Strava KOM ties on a nice flat section and I am going to see if I can fit that in somewhere next week to see how close I can get to them.
Also at the end of the ride I went for a short run just to turn my legs over. I am going to try and keep that for coming off the end of every ride from now on.
First full week of being unemployed and obviously enough the numbers are up. More importantly though has been the way that I have been motivated to get up and get sessions in the morning, and added a lot of the sessions that I have been skipping. The effect of the yoga and stretching every morning is already showing huge improvements in only a week.
Also the effect of not spending 8 hours a day working has allowed me to completely alter my effort levels in sessions. Getting home from work tired and having to go and grind out a 4-mile run has been replaced with getting up in the morning, having a good stretch, then going out and enjoying taking my session more easily but still going faster while I am still fresh, and then often adding another session later in the day.
On my cumulative targets I have caught back up to my swim target but my run and bike are still slightly behind since I had the flu. I am closing that gap fairly quickly though, I could easily have passed both of them this week by doing an extra couple of miles of each through the week. They will both be back ahead of plan by this time next week.
Target totals - Swim 1.4 miles. Bike 50.0 miles. Run 13.0 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Yoga 30 mins.
Bike Ellon-Dyce 19.8 miles in 1 hr 30 mins
Swim with TPT 2,100m in 55 mins.
Tuesday - Stretching session
Run at Kirkhill 6.3 miles in 61 mins.
Wednesday - Yoga 26 mins.
6 x Zara hill reps. 3.9 miles in 36 mins.
Swim at ASV 1,600m in 41 mins.
Stretching session.
TT bike 11.1 miles in 38 mins.
Friday - Weights session.
Yoga 30 mins.
Recovery run 3.7 miles in 30 mins.
Saturday - Stretching session
Run 4.1 miles in 31mins.
Sunday - Kintore Sunday Lite ride - 42.4 miles in 2 hours 45
Short run of bike 1.1 miles in 9 mins.
Actuals - Swim 2.3 miles (3,700m). Bike 73.3 miles. Run 19.1 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 86 mins of yoga.
Cumulative (Cumulative target)
S 14.2 (13.6), B 529.2 (530), R 137.7 (139.1).
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