Monday was my normal swim session. The session was meant to be reps at 400m pace. But if that was the plan then my 400m target is going to go fairly easily. Was taking it fairly easy but was still managing to go 2-5 seconds per 100m inside my race pace from last year.
Tuesday I wasn't feeling too hot after work and the wind was pretty savage so I just did a loop around Dyce, trying to keep to sheltered areas where I could.
Wednesday I finished at work at lunchtime. I was a bit upset after 4 and a half years, so I decided to take my mind of it by getting straight on the bike. I rolled out to Kemnay into a headwind. Then came home and gave the bike the serious wash it was overdue for. It also needs a full service, which I will hopefully manage before the weekend. Despite feeling quite good on the ride I have decided not to race Aboyne on Sunday.
Thursday I had a lie in. Being unemployed is not all bad.
I did my yoga session before breakfast. I have clearly missed way too many of these recently, my current flexibility is terrible. Then I jogged to the pool and did a long steady swim. The swim wasn't in my plan for this week and the run should really have been a reps session but I have the extra time to start adapting my programme.
Friday I went out in the morning to do my reps session. The headwind was about the same as last week. I knew by the time I had jogged down for my warm-up that I wasn't going to manage 8 full gas reps, so I convinced myself that the target I had written didn't quite call for that. It said 8 reps and with 2 of them under 5:55 / mile. So I decided to rework it into medium pace hill reps and sprint hill reps alternating so that I could fulfill all the targets. I did manage to make the numbers I had planned, but I do feel I cheated my way to them by taking half the reps fairly easily. This will be reflected in next weeks targets.
Saturday I decided to try out the Kenyan Progression session that everyone seems so keen on. It is hard to do a fair version of it with the lumps and bumps around here. Anyway, the plan was to run 4 miles in 8:30, 8:10, 7:50, 7:30. That went horribly wrong as I instead went 8:00, 7:01, then started to suffer decide to ease off to get the distance and came back in 7:40, 7:55. Interstingly the GAP (Grade Assisted Pace) on Strava which takes out the effect of hills, shows that my first mile was 8:19 equivalent so I actually wasn't too far off what I planned at that point, just that I got carried away trying to take steps from there. Will try it again next week. Bonus point is that this run averaged under 8min/mile so I got both of my "or" run speed targets this week.
Sunday I went for my long ride with the Kintore group. Plan was originally an easy 40 but we changed routes at the last minute and went for a hilly 46 instead. There was a bit of a wind, but the sun was out and despite nearly 3,000ft of climbing it was a great day out. I am definitely climbing a lot better this year than previously. Not sure how that will translate onto the TT bike but I am guessing the higher power outputs and heart rates I am now managing to hold 'comfortably' for 15-20 minutes of hard climbing will translate to high power for 15-20min of time trialling.
I have now done 16 days straight since having the flu. I should be worried about the lack of rest days, but the combination of not being at work, and taking some sessions as lazy recovery days I still seem to be coping. I am also managing to nibble away at the losses from having the flu without doing any damage to my larger plan.
Target totals - Swim 1.4 miles. Bike 50 miles. Run 14 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Swim 1.4 miles in 55 mins.
Tuesday - Jog 4.2 miles in 43 mins.
Wednesday - Ride to Kemnay 14.6 miles in 55 mins.
Run to Bucksburn 3.2 miles in 31 mins.
Swim at Bucksburn 1.0 miles in 29 mins.
Friday - Run 4.2 miles in 42 mins.
Zara hill reps x 8, 44-66secs.
Stretching session.
Saturday -
Core session.
Light weights session.
Sunday - Kintore Sunday Lite 46 miles in 3 hrs 10 mins.
Actuals - Swim 2.3 miles (3,750m). Bike 60.6 miles. Run 14.6 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 20 mins of yoga.
Cumulative (Cumulative target)
S 11.9 (12.2) , B 455.9 (480.0), R 118.6 (126.1).
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