Looks like a heavy start to the week with 4 sessions in one day but the first 3 were all fairly light. Swim set was tough, but did include some super-fast 25m efforts. Also had a lot of turns with paddles which I can't normally get to work, and a few turns at pace when tired which are a better indication that I can use them in races.
Tuesday I had an interview in the afternoon so I had to train early and keep it fairly short and sensible. I took the road bike round an easy 10-mile loop of Dyce. It was a bit cold and windy so I had my full winter gear on. I also took it far too easily the first half so no huge surprise that I was five minutes slower than last month. The side effect of that is that I felt pretty good in the afternoon and decided to go out and do a rep session as well.
My plan was to use the track to do 10 x 200m with 200m jog recovery. But the council was cutting the grass on the track and a junior football team had set up their pitch to cover half of one bend. So I adapted the session to be 10 x 1min rep, 1 min recovery on the path around the track. That worked out really well, felt good and was going fast on the reps. This reminded me that I have dropped speed targets out of my plans for the week, and that they need to go back in.
Wednesday I switched my sessions as it worked out to be convenient for me to get an extra swim. I started the morning with a yoga session. Then in the afternoon went to ASV 50m pool to swim. I initially planned to do a similar 3 x 400m session to last week but faster. As I came up to the 400m mark I realised I was only on the same pace so I decided to stretch that rep to a 750m instead. Somewhere in the 350m or the minute rest I realised that I hadn't allowed for the pool being long course, flat calm etc so I had actually been working harder than last time I did this session even thought the clock wasn't showing it. So I went back to another 400m in just under 7 mins and then did the last 50 m just to take the session up to the same total distance.
Thursday was the first of the Kintore Thursday sessions. Definitely higher pace than the Sunday sessions. I very quickly got an answer to the question of how long can I live with the fast guys. Answer turns out to be about two corners. I think I had more in the tank it I really buried myself but it seemed like a more sensible approach to drop to the trailing group and complete the full session properly rather than burn myself out in the first half.
Friday I did yoga session and then took an easy loop around Dyce to try and ease my legs off a little. Then back to the cinema for a second viewing of Avengers Age of Ultron.
Saturday I went out for a slightly longer but slower run.
Sunday was nominally a rest day, so obviously I spent the whole day at a race. Deeside Duathlon / Triathlon, I was acting as crew for two friends who were brave enough to tackle the weather and the 60 mile duathlon version.
This week looks like a lazy biking week as I only just racked up the miles on the plan and did 2 hours instead of the 3-5 hours I have been putting in recently. It was above plan and the pace on the rides more than covers that though.
Looking at the overall times this week actually looks like a lazy week all over as I racked up less than 6 hours on the major sports. I was doing more than that when I was still working. Looking deeper though, the runs were all at decent pace, both swims and both rides were fast too.
The second swim was good, but I will need to do more in the coming weeks. The runs were all pretty solid as well. A month ago I was trying to get to 7:30 pace on fast sessions. This week that has felt fairly steady. Pace targets need to go back in next week though.
Target totals - Swim 1.8 miles. Bike 35 miles. Run 13 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 51 mins of yoga.
Monday - Core session.
Light weights session.
Run 4.1 miles in 32 mins.
Swim with TPT 2,050m in 54 mins.
Tuesday - Bike 10 miles in 40 mins.
Reps run 4.3 miles in 31 mins.
Wednesday - Yoga 30 mins.
Swim at ASV 1,200m in 23 mins.
Kintore Thursday 26.1 miles in 1 hour 27 mins.
Friday - Yoga 21 mins.
Easy run 4 miles in 30 mins.
Saturday - Easy run 5.0 miles in 40 mins.
Stretching.
Sunday - Crew at Deeside Duathlon.
Actuals - Swim 2.0 miles (3,250m). Bike 36.1 miles. Run 17.4 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 66 mins of yoga.
Cumulative (Cumulative target)
S 27.8 (25.2), B 962.3 (859.3), R 290.8 (243.1).
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