Started the week with core and stretching sessions before going out for a 10k run in the morning. Then swim session in the evening. Nothing spectacular about any of it, but within the swim session there were some faster sections with good turns in.
Tuesday I tried to stay as lazy as possible through the day. I did an easy stretching session in the morning and then a yoga session late in the afternoon, both with a view to prepping for the Deeside TT in the evening. Unfortunately the weather meant that was cancelled. I considered going out for a solo bike to stay on plan for the week but Thursday nights ride is going to get me all the miles I need so I decided to go out for a run instead. Did a steady but accidentally fast lap around the block in the rain. First training session averaging under 7 mins / mile since May 2011 and it didn't even feel like I was pushing hard. Also takes me through 300 miles running for the year.
Wednesday I thought about chasing the missed bike miles in place of my planned run, since I had covered the run on Tuesday instead. The weather was still rotten though so I decided to go and swim in the morning. I went to ASV and did 4x400m, all in around 7 mins. My fastest rep was 6:51.
With just over 4 weeks to go until racing at Forres I have to find 51 seconds to hit my target of a 6 minute 400m this year. Going from 4 reps to a single effort I can maybe push about 10 seconds quicker, long course to short course gets me 10 more, the tri-suit and the razor maybe get me another 10, race adrenaline and a bit of a tow (hopefully no overtaking) another 10, all of that leaves me with 11 or so seconds still to find somewhere. Double swims for the next few weeks should help. I may keep them in the pool rather than go to Knockburn though.
Somehow I have managed to spin a 31 minute session into 3 paragraphs even though it was by far the laziest day I have done in months. I racked up a total of 1,288 steps for the day. Not even enough to get from here to the railway station, never mind back again. Purely because I was so appalled by that number I added in a light weights session before bed.
Thursday I rode out to meet the guys from the Kintore Thursday group. Another brutal session. Two laps of one of the Deeside Time Trial courses, a 9.5 mile loop with some pretty lumpy sections in it. We split into groups of 4 and headed off at a fast pace, on the first lap I beat every one of my Strava PRs for the route. On the second lap we rode into a hailstorm so it wasn't quite as quick, but plenty of 2nd fastest times. These are definitely doing exactly what I need. The pace is very close to my flat out race pace. Possibly even above race pace in some sections.
Friday I planned a short run before going to my cousin's wedding in the afternoon. But my morning had to be rearranged to fit in an interview so it ended up as a lost day. Can't even claim it as a rest day as weddings are hard work, even though most of the time is spent sitting.
Saturday I had a proper rest day. Although this was down to a hangover, even though I only had a single pint of shandy at the wedding, I felt absolutely crap all day. I did a stretching session late in the evening.
Sunday was Peterhead Triathlon which will get a report all to itself.
The last couple of weeks I have been barely scraping over my planned numbers. I have countered this by improving he pace a lot. With all the time I have at the minute I should be doing more though. For the first couple of months off work I was doing 8-9 hours of the three main sports, the last couple of weeks I have been barely scraping 6.
Overall this week has been numerically good anyway, but it has also taken me through 30 miles swimming, 1,000 miles cycling and 300 miles running for the year.
Target totals - Swim 2.4 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 - Stretching session.
Core session.
Run 6.3 miles in 50 mins.
Swim with TPT 2,200m in 54mins.
Tuesday - Stretching session.
Yoga session 30 mins.
Run 4.5 in 31 mins.
Wednesday - Swim session at ASV 1,600m in 31 mins.
(4 x 400m, 1 min rec).
Light weights.
(with 14 mins of waiting).
Friday - Cousin's wedding.
Saturday - Rest day.
Stretching session.
Sunday - Peterhead Sprint Triathlon
Swim 750m in 12:40.0
Bike 14.0 miles in 43 mins.
Run 2.9 miles in 19 mins.
Actuals - Swim 2.9 miles (4,650 m). Bike 47.5 miles. Run 13.7 miles. 1 short core, 1 short light weights and 3 short stretching sessions. 42 mins of yoga.
Cumulative (Cumulative target)
S 30.8 (27.6) , B 1009.8 (894.3), R 304.5 (256.1).
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