Monday I did a decent yoga session in the morning then completely failed to go out for a run in the afternoon. I did manage to annoy myself by looking at the qualifying for next years European Age-group champs and finding that you have to qualify 14 months before the race! So it looks like I won't be getting a trip to Lisbon to race as an age-grouper next year after all, and I will have to start looking for qualifying races early next season to get into 2017 events.
In the evening I went to swimming. It was patchy from the start as I missed bits of the warm-up, but then there was a section with flippers which went badly and from there the whole session was pretty terrible, for no discernible reason. I tried stretching out the usual problems but none of them seemed to be tight. Just generally I was swimming badly.
Tuesday was a lovely sunny day so I took my bike out. Unfortunately the drivetrain problems that I thought I had sorted when I changed my chain are actually down to a failure of the freehub. This only really became apparent as I tried a little climb and my legs were spinning away as I freewheeled along with no drive. After getting rescued and driven home I had to disassemble the whole wheel to find the fault was in the freehub which will need to be replaced and it turns out it could use new bearings as well.
I then went out for a short run to make up for some of the missed bike miles. I went to the park and did a set of 4 x 600m reps and did my light weights session.
Wednesday I started by taking an easy jog in the morning before going in to town to get replacement parts and rebuilding my rear wheel. Then in the evening I went out to Knockburn and did just three laps. One easy, one fast, one easy. I still don't like going anti-clockwise round the loch, it is definitely slower in that direction; even for a flat out lap I am 30 seconds slower than an early season cruise around the clockwise direction.
Thursday I did my core session in the morning and then had a fairly lazy day of scouting wedding venues. In the evening I went out with the Kintore group for a planned easy session. I didn't want to do anything too serious before racing at the weekend. That turned into a fairly savage session (Average HR Zone 4.4 / 5). Wheel rebuild went pretty well, but I should have done a quick check ride so that I would have noticed that the indexing on the gears is now slightly out and needs adjustment.
While trying to recover in the evening I completed another of my online edx courses. I am still about a week behind on a couple of the courses I am registered on but nearly caught up, and with several others finishing over the next couple of weeks that should free up some time to focus on the ones that I have been struggling to keep up with.
Friday I went for an early swim at Bucksburn and then jogged home. I expected to be suffering a bit after working too hard on Thursday nights ride but wasn't too bad. I did try to take it easy and just clear things out before racing on Sunday.
Saturday I had a proper rest day. I did a short bit of stretching while watching the penultimate stage of the Tour de France on Alpe D'Huez.
Sunday I started with my pre-race yoga session and then Inverurie Triathlon which will get a report to itself. In the evening I finished off my core session for the week.
Staying well above my totals for the year and covering everything for the week despite Tuesday's bike failure. Four swims is probably a bit much but Monday and Wednesday were both shorter than normal and the easy opportunity to fit Friday in with a run was too good to miss. I was through the plan before I even got to the start line on Sunday.
Target totals - Swim 2.4 miles. Bike 35.0 miles. Run 10.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Monday - Yoga session 30 mins.
Swim with TPT 0.8 miles (1,350m) in 50 mins.
Tuesday - Bike 6.7 miles in 25 mins.
Run reps 3.5 miles in 31 mins. (4 x 600m in 2:31 - 2:40)
Weights session
Wednesday - Jog 3.5 miles in 32 mins.
Swim at Knockburn 1.5 miles in 43 mins.
Kintore Thursday 30.5 miles in 1 hr 55 mins.
Friday - Swim at Bucksburn 1,100m in 30 mins.
Easy run home 3.4 miles in 27 mins.
Stretching and rollering.
Saturday - Rest day.
Stretching session
Sunday - Yoga session 30 mins.
Inverurie Triathlon.
Swim 750m in 12:35. (and 50 warm-up).
Bike 17.9 miles in 57:23.
Run 2.8 miles in 19:33.
Core session.
Actuals - Swim 3.5 miles (5,550 m). Bike 55.1 miles. Run 13.2 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Cumulative (Original cumulative target) [New cumulative target]
S 61.0 (54.0) [59.0],
B 1508.7 (1279.3) [1471.4],
R 481.9 (383.7) [471.8].
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