Training Review - Week 21 - May 18 to 24 (corrected)

Monday I started with an easy stretching session before I went out for a run. I changed my plan and went to do a fairly fast rep session to try and balance out my week and allow me to do easier sessions late in the week before racing on Saturday. As I arrived in the park to do my reps the school break bell went and a few hundred primary children spilled out onto my planned route. So I had to adapt. I changed the session to doing a set of 200m with walk recovery on the grass track. I planned 10, I only managed 6 and the last two of those were ridiculously slow. Bit disappointing really.

At the swim session in the evening I put in 2 x 50m PBs right at the end of an already fast session. Couple of minor cramp attacks from trying to swim on the same day as a fast run session. And some really terrible turns as my back and right side were really tight. 

Tuesday was Deeside Thistle 15-mile Time Trial which gets a report to itself, here. I also did some stretching and a yoga session. 

Wednesday I went out for an easy jog in the morning. Trying to get my garmin to upload my time trial data and then the run data wasn't working. And was getting really frustrating. I can see all the data is there in the history on the watch, I just can't access it.

Then in the evening I went for my first trip to Knockburn for this year. It was freezing. I managed 2 laps but I was struggling with the cold. The time was surprisingly quick though. About 27mins for a cold and easy 1,500m. 


Thursday I travelled through to Elgin for racing at the weekend. Then in the evening I went along to a Junior track session to do some hurdles coaching. I had hoped to rack up enough steps or activity doing this that I could skip a proper session today but it turn out coaching technical events doesn't actually have much physical effort involved so I then had to go out and do another run as well.

Friday I had an easy day. I went out for a jog in the morning but it was basically just a very long warm up before I did a yoga session. 

Saturday was the North District Championships in Inverness but that gets a review all to itself.

Sunday I was limping a little bit on my bruised ankle but that did;t seem to be a problem on the bike. The big group were going 80 miles on an ice cream trip to Portsoy but that was out of my range so I started with them and peeled off at the 15 mile mark to head back. I hadn't quite realised how strong the wind was hitting the group as we went out at 15mph, then when I turned round I flew back solo with the wind at my back. Cruising the return 15 miles came in faster than Tuesday's 15-mile time trial. 

I also eventually managed to fix my garmin, and then had to spend about an hour ripping up my Strava for the week for duplications.The cumulative totals are all but meaningless at this point. I am so far ahead of the targets at the start of every week. I will revise some of them at the end of June, but for now the only thing is to watch that I am staying as far ahead of them. 

For weekly totals I am about 100m short on swimming but that was due to a slightly shorter Monday session than I expected and my first trip to Knockburn being too cold to do a third lap. Should be back to over distance next week. Running I am way over again. And biking on Sunday took me way past for another week. 

And another two of my annual targets ticked off this week. Running a 5k in under 21:30 and my optional target to run in a championship race. Bonus point for coming out of one of them as District Champion. 


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.
Reps run 3.2 miles in 31 mins. (6 x 200m in 33-46 secs).
Swim with TPT 2,200m in 56 mins. 

Tuesday - Yoga session 27 mins.
Stretching session.
Deeside 15-mile Time Trial, 44mins 20.
3.1 miles of warm-up/down in 12 mins. 

Wednesday - Dyce home loop 3.6 miles in 32 mins.
Swim at Knockburn 2 laps (1,500m) in 27 mins.

Thursday - Hurdles technical session.
Easy run 3.7 miles in 31 mins. 

Friday - Easy jog 3.8 miles in 38 mins.
Yoga session 20 mins.

Saturday - North District Champs
Hammer throw - 18.41m
5,000m - 19:37.59
110m Hurdles
(plus some warming up / down)

Sunday - Kintore Sunday 30.30 miles in 1 hour 45mins.


Actuals - Swim 2.3 miles (3,700m). Bike 48.4 miles. Run 17.9 miles.  short core,  short light weights and 2 short stretching sessions. 47 mins of yoga.

Cumulative (Cumulative target)
S 35.3 (32.4) , B 1071.9 (964.3), R 334.2 (282.1). 
S 35.3 (32.4) , B 1102.2 (964.3), R 342.2 (282.1). Corrected.