Monday I started with a run. I have been slacking on fast reps sessions the last few weeks so I decided to do reps first this week. I went round to the park and did 5 of the short (600m) laps. Still struggling to recover so I moved the rest from the normal 1 minute to 90 seconds so that I could keep the speed of the reps closer to normal pace.
In the evening I went to swimming. I was 'okay' for most of the session but started to run out of gas near the end. The session included 2x200m flat out reps near the end which I did in 3:09 and 3:19. I can convince myself to just write off the second one as I was basically exhausted. In order to break 6 minutes on Saturday I am going to have to find another 9 seconds on the fast rep and then keep that going. With the suit, cap, race adrenaline, someone to draft, another 5 days of recovery from blood donation and a rest day beforehand, the 9 seconds should be easy to find. Holding that faster pace for a another 3 minutes should also be possible. I really do fancy my chances of sneaking under the 6 minute mark.
Having completed two online courses last week I started 2 new ones this week. I also dropped a couple where they were boring or bad quality. The two new ones I am going to reference here as they are relevant. They are MAT150x Math in Sport from Notre Dame, and Nutr101x Nutrition and Health Part 1: Macronutrients and Overnutrition from Wageningen University, both from www.edx.org.
I warmed up well and started the race well and pushed past the first junction and along to the roundabout. I thought I was meant to turn here but there was no sign and no Marshall and the standard rule is that if there is no sign and no Marshall, you go straight on. I should have read the course map more closely beforehand. I decided to wait for the guy behind me, but after a minute he still wasn't in sight so I thought maybe I had already missed a turn somewhere, maybe I should have gone left at the Kirkton of Skene turn? I have already wasted a minute sitting here. If I turn missed the turn already my race is over, if I turn left here and that is a shortcut then I am cheating and my race is over, so I went straight on.
I didn't push on though, I still couldn't convince myself I had made the right choice so I decided to just settle in slowly and roll along until someone caught up to me, and then I could follow them round for a training ride. Another mile, and 2 more unmarshalled roundabouts later and no sign of anyone catching me I knew that I was going to end up at busy road junctions that couldn't possibly be on the route so I decided to quit and head back. Not passing anyone on my way back to the first roundabout confirmed that I was definitely on the wrong route somewhere. After I crossed the roundabout I saw the guys from 8 and 9 minutes behind as they approached the roundabout and took the left.
I pedalled back to the start to tell them there was a missing Marshall, and then to the finish timers to tell them and to have them mark me down as DNF. Then I dropped off my number and timing chip and headed home.
Then I went out for an annoyed run round the block.
This was another health setback. I felt that I had recovered well from my problems at the start of the month and I was pretty much back to 'normal'. But as I was waiting at the roundabout and increasingly afterwards when I was on the wrong course, I was getting stressed and feeling really isolated. I managed to get back to the car and home without having a full panic attack and I managed to force myself straight out to run afterwards rather than letting it box me into the house again this time.
Wednesday I had to go into town in the morning for a job fayre, so I decided to take the opportunity go to ASV for a swim as well. That went pretty terribly as I tried to work on a couple of things for the weekend and ended up going massively slower instead of faster. Being a shorter session than a couple of laps at Knockburn also means is going to leave me under my target for swimming this week.
Thursday I went through to Elgin, partly in prep for racing on Saturday at Forres and also to get a short, fast running training session in and do some coaching. I jogged down to the Club session and did some coaching of Junior sprinters. Then I took a longer route home to get in a bit of a run for the day.
Friday I had a bit of a lie in. Unfamiliar bed meant that I hadn't slept well and my back and shoulder were aching a bit. I Started the morning with a stretching and rolling session and then I went straight into a full hour of yoga. Feeling much better after those I decided to go out for a very easy and nostalgic jog around the Quarrelwood forrest behind my parents house. When I got back I got the Veet out and did my legs. However I race at Forres it won't be for lack of good preparation the day before.
Saturday was Forres Triathlon so it will get a report to itself, here.
Sunday morning I went out to Knockburn to watch and Marshall at the Scottish Sprint Triathlon Champs. I was planning a couple of hours on the bike in the afternoon but the weather turned and it was too wet to risk riding in. Instead I went out for an easy recovery run round the block. When I got I did my short arm weights session.
For the week I am a bit underwhelmed. I have run a lot, and I had a decent race at Forres. In turn I missed a lot of swim distance, and I was way short on bike miles after the race screw up on Tuesday evening and not cycling on Sunday.
For the year I am still so far ahead of target that they are meaningless. Two weeks till I rewrite those.
Target totals - Swim 2.4 miles. Bike 35.0 miles. Run 12.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Monday - Run reps 5 x 600m (90 sec recovery) 3.7 miles in 32 mins.
Swim 1,400m in 55 mins.
Tuesday - Yoga 25 mins.
Stretching.
Not the Deeside 18-mile TT. 8.2 miles in 30mins.
Run 4.5 miles in 34 mins.
Wednesday - Swim at ASV 1,000m in 24 mins.
Easy run 3.6 miles in 27 mins.
Friday - Stretching and rolling.
Yoga 60mins.
Easy job 3.1 miles in 29 mins.
Saturday - Yoga 30 mins.
Forres Novice Triathlon
Swim 400m in 6:42 (plus 50m warm-up)
Bike 8.5 miles 24:35
Run 2.3 miles 15:40
Sunday - Easy jog 3.7 miles in 31 mins.
Actuals - Swim 1.8 miles (2,850 m). Bike 16.7 miles. Run 23.5 miles. short core, 1 short light weights and 2 short stretching sessions. 115 mins of yoga.
Cumulative (Cumulative target)
S 46.0 (37.2) , B 1283.2 (1034.3), R 411.8 (307.1).
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