Monday I started with an easy yoga session in the morning. Then I had to go and sign-on in the morning. I took the train in to town and jogged home. Felt like a steady effort but the clock was all over the place. On the Grade-Assisted-Pace on Strava though it looks much more sensible, so the variations were more about the hills and the traffic crossings than about my legs.
The Monday night swim session was our annual T-20 test. Basically a 20-minute time trial. In the last two years I have covered 1,125m and 1,150m. This year I expected to go 1,200m. The first 300m was pretty quick, the next 150m was ok, but with a couple of untidy order changes as the 5 of us were all too similarly paced, then from there it seems we all decided it was easier just to sit in the train and work at 90% rather than keep reshuffling the order. This effectively meant I was going 2 seconds a length slower than I really wanted to. So I am not too disappointed about the distance, I had it in me to go further. I am disappointed about how quickly I had to get rid of the tumble turns. Under stress I really can't cope with the technical and the pace. However, the pace was barely quicker than Saturdays swim reps and that was all turns. Smoother with tumbles is faster than flat out with touches.
Tuesday I lost track of the day as I went into town for an appointment in the morning and then stayed to watch Fast and Furious 7. Then I got sidetracked by some DIY. By the time I go out for training the weather and traffic weren't going to suit for biking so I decidede to put in the reps session I had rescheduled from Monday. Went to the park and did 3 x 1k reps, each in just under 4 minutes with 2 minute recovery.
Wednesday I started by looking out the window and deciding I didn't want to ride on the wet roads. So I started with weights, core and stretching sessions while I waited for the roads to dry out. Then I went out for a couple of hours on the bike. The first hour I only covered 11.5 miles heading out into the wind and uphill. Then despite going over Kirkhill on the way back I did 16.2 miles in the second hour.
Later in the afternoon I went out for a run with a couple of my training partners as well. Was fairly slow but that was necessary as my left hamstring is starting to give me some problems.
Thursday I charged the battery on the Di2 shifts for the TT bike and then took it out for a quick test ride for Sunday. Hamstring is 'ok' when it is warm, maybe 90% before it really starts to scream at me to ease off. Another couple of easy days and some stretching and I should be ok to race on Sunday.
Friday I decided to warm up my hamstring with an easy jog and then try a yoga session to ease it off. The jog was sore on downhills but not on climbs which suggest that the hamstring is just tight rather than damaged, causing it to be painful when extended. Also through the 30 minute yoga set I didn't feel it at all.
Saturday I played it safe with a total rest day. I did some very light stretching in the morning to try and ease my hamstring without risking further damage before Sunday's race. Seemed to help at the time but didn't last all day. Will need to do something more tomorrow.
Sunday's Turriff Triathlon will get a report of its own.
Cumulative targets were a bit meaningless this week as I was ahead of them before the week even started. Weekly targets are also fairly meaningless as long as I am out of work and they were all but done by Thursday lunchtime.
Target totals - Swim 1.4 miles. Bike 35.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Monday - Yoga session 30 mins.
Run from town, 7.3 miles in 62 mins.
Swim with TPT 17,50m in 57 mins. (Inc T20 - 1,150m).
Tuesday - Reps run 3x1km in 4mins, 2mins. Run 3.5 miles in 30 mins.
Wednesday - Weights session.
Core session.
Stretching session.
Bike 27.7 miles in 2 hours.
Run 5.2 miles in 46 mins.
Friday - Easy jog 3.6 miles in 32 mins.
Yoga 30 mins.
Saturday - Rest day.
Stretching session.
Sunday - Stretching session.
Turriff Triathlon
Swim 760m in 13:02
Bike 12.6 miles in 39:59
Run 3.0 miles in 20:19
Actuals - Swim 1.6 miles (2,550m). Bike 50.5 miles. Run 22.6 miles. 1 short core, 1 short light weights and 3 short stretching sessions. 60 mins of yoga.
Cumulative (Cumulative target)
S 23.7 (22.0) , B 852.2 (789.3), R 256.8 (217.1).
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