Training Review - Week 17 - April 20 to 26

Monday I was feeling surprisingly good after racing. So I got straight into the week with a short yoga session and an easy run. Then swimming session in the evening was pretty tough. Lots of single arm and pull buoy work.

Tuesday I had an interview in the morning. In the afternoon I went out on the bike for an easy 20 mile spin. Turned out not to be quite that easy as there was another heavy headwind on the way out. Garmin seems to have lost the data track but my back up app has it as 1 hr 16mins. Would have liked to see the breakdown of the segments against the wind though.

In the evening I went to Kirkhill with a couple of people for an easy run. Neither session was particularly tough, and both were nice sunny sessions that have added nicely to my developing cyclists tan lines. 

Wednesday I had another call about a job. It looks increasingly likely that I will be back in work within the next month or two. I should be really pleased about that but I am actually really enjoying the freedom of time despite the restrictions of money. 

I did a short run and some stretching. Then washed the car and did a bit of work on my tan. Some tightness from racing at the weekend and then going straight into two days of double sessions. I did squeeze in a very short, very light, arms-only weights session in the evening. 

Thursday was a busy day with a trip into town in the morning, and then back into town for dinner and the new Avengers movie at night. Left me scrambling a bit for times to fit something in. I did manage to get up earlier in the morning and do a quick yoga session but in the afternoon I was exhausted and chose to have a nap instead of squeezing something in. I am already well ahead of my plans for the week and with 3 days left and a longer ride planned for Sunday I can easily afford a rest day. 

Friday I slept in and then did a lazy loop around Dyce just to wake myself up and try and get my legs moving. Felt really lethargic all day, and reminded myself that I really need to avoid sleeping late just because I don't have to get up for work, otherwise I feel crap all day. In the evening I was having problems with my hamstrings so I did a bit more stretching to try and ease them off. 

Saturday I dragged myself out of bed early and went to the pool. Did 3 x 400m reps all under 7mins. I should be pleased at the consistency and at the relatively good pace for all three reps, but I really need to be going faster if I want to get near my 6 minute 400m target for this year. A few weeks till Knockburn opens and I have plenty of endurance but no top-end pace. And swimming long sessions outdoors is just going to make that worse. I need to try and focus on some faster sessions for the next few weeks.

Sunday I went out with a couple of the Kintore Sunday group for a 43 mile loop. Because the group was so small there was a lot less group work, which was actually a good thing as it gave me a chance to work pretty hard as a solo without being out all day on my own. The weather wasn't great compared to the last few weeks, even got hailstones coming back over the Learney. The legs are good though. The first 28 miles are littered with Strava PR's including another chunk off the Learney. 

In the evening I did my remaining yoga for the week.

Another great week. Way over targets for everything except my core sessions and in truth I get some of that from the yoga sessions.

And cumulative numbers continue to be meaningless, other than to show that I am now so far ahead of my plan that it is getting silly to even consider them.


Target totals - Swim 1.4 miles. Bike 35 miles. Run 13 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.

Monday - Yoga session 15mins.
Easy run 4 miles in 33mins.
Swim with TPT 1.3 miles (2,100m) in 55 mins. 

Tuesday - Easy ride 20 miles in 1 hr 15 mins.
Easy run 5.5 miles in 56mins.

Wednesday - 3.5 miles in 29 mins.
Stretching session. 
Weights session.

Thursday - Yoga session 20 mins.

Friday - Core session.
Easy run 4.5 miles in 39 mins.
Stretching session.

Saturday - Swim 1,200m in 30 mins. (3 x 400m, 7mins each).

Sunday - Kintore ride 43.3 miles in 2 hrs 51 mins.
Yoga 27 mins.

Actuals - Swim 2.1 miles (3,300m). Bike 63.3 miles. Run 17.5 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 62 mins of yoga.



Cumulative (Cumulative target)
S 25.8 (23.4), B 926.2 (824.3), R 273.4 (230.1).