Tuesday I slept in, then when I did get up I did the yoga session I had planned. I went to do my reps session after that. I jogged round to the start easily enough but then when I tried to up the effort to do a rep I realised there was nothing in the tank. 30 days straight and a week of double and triple sessions has definitely started to add up. I decided to just turn it into a gentle recovery run to try and ease my legs off a bit and save something for later in the week.
In the afternoon I serviced my road bike and gave the drivetrain the proper cleaning that I have been dodging while the weather has been dodgy. It is now spotless and rust free and should spin much more quietly than the grinding, crunching mess I finished last Sunday's ride on.
Wednesday I did my stretching session and then I planned to take the TT bike out and chase a specific Strava Segment during an easy 20-mile ride. The wind started as stiff and ended as howling gale. Over the entire 20 miles I spent maybe 20-30 seconds down in my aero position. I did make an attempt on the segment, but after nearly dropping the bike in a crosswind I was well off the full-gas pace for a large section of it.
Thursday I started with my core session. Having missed my reps session earlier in the week I thought about trying to get in a fast run session but my legs felt a bit stiff and the plan said easy recovery run. So I decided to head out and see how the first mile went and then judge from there if I was going to go for my fast 5 miles or just coast around for 30 minutes to try and clear my legs out.
I set off at a quick but sustainable pace and went through the first mile in 7:18 and decided to push on and chase the fast target. I pushed a bit too hard the next mile and put in a 6:47. Then I calmed down a bit and dropped back to my target pace for a 7:18, then into a headwind the clock started to drift as I could only manage a 7:33. I was so busy trying to do the maths in my head to ensure I got home under 7:20 average that I didn't realise I was back up to pace for 7:13 for the last mile and still feeling good. The last quarter mile I coasted in for a total of 37:50 for 5.24 miles. 7:14 average, well inside the 7:20 I had planned. This bodes well for Moray 10k, I am going to enter and on this form I should be able to at least chase close to my annual target of 44 mins.
Then when I got home I went straight into my yoga session. I opted to try a new beginners session. It was simpler than the ones I have been doing recently but was a nice change of pace.
Friday I started with a stretching and rollering session and then settled down for most of the day in front of my online training courses. Then late in the afternoon I went out for an easy bike ride.
Saturday I dragged myself out of bed early for a run-swim-run session. Then we went to watch the finish of the D33 ultra race. Unfortunately we only got to see the first few finishers before we had to leave to go to the cinema and even from those I missed getting a photo of the winner as we just arrived as he arrived just as we did, 20 minutes under the course record! Fortunately 1 and 2 were the people I most wanted to catch up with.
Sunday was my usual bike ride with the Kintore group. A few of them had plans for the afternoon so they all came out for the short ride. This meant a change of pace from normal, and plenty of lumps thrown in. The weather started as -2 degrees and ended at 6 but felt more like 26 wrapped up in all my winter training gear and trying to climb hills.
Crashed through all the weekly targets easily. Also have caught and passed all my annual targets despite my week off at the start of Feb for the flu. Having all the extra time free to train is making it relatively easy to get all the extra miles and wind up the pace at the same time.
Target totals - Swim 1.4 miles. Bike 50 miles. Run 13 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Monday - Easy run 3.7 miles in 30 mins.
Swim 2,200m in 54 mins.
Tuesday - Yoga session 25 mins.
Recovery run 4.1 miles in 36 mins.
Wednesday - Stretching session.
TT bike 20.0 miles in 1 hr 25 mins.
Fast run 5.2 miles in 38 mins.
Yoga session 20 mins.
Friday - Stretching session.
Light weights session.
Bike 15.2 miles in 1 hr.
Saturday - Run to pool 2.5 miles in 25 mins.
Swim 1,000m in 25 mins.
Run home 2.4 miles in 24 mins.
Core session.
Yoga session 15 mins.
Sunday - Bike 42.2 miles in 2 hours 35mins.
Run 1.1 miles in 9 mins.
Actuals - Swim 2.0 miles (3,200 m). Bike 77.4 miles. Run 17.9 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Cumulative (Cumulative target)
S 16.2 (15.0), B 606.6 (580.0), R 155.6 (152.1).
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