Training Review - Week 32 - August 3 to 9

Monday I was suffering a bit from racing but I had a lazy day with a trip to sign-on and then an afternoon with my feet up in the cinema watching Southpaw. I went to swimming in the evening but with a plan just to survive the session rather than take it at any sort of pace. 

Tuesday I was still feeling really heavy from racing at the weekend but I went to the Time Trial in the evening anyway. I pushed it as hard as I could. The tracks on my heart rate and cadence are exactly where they should be, just the power output that I was getting from that amount of effort was limited by the weight in my legs. I did manage to catch the racers 1 minute and 2 minutes in front of me before the turn, but I really struggled on the way back and was passed by the racer from behind me as we went through the 9-mile mark. 

My time was only 9 seconds slower than the May attempt on this course. I could even put that down to the bad resurfacing job that has been done on about 3 miles in the middle of the course. My empty legs then cancelling out the wind from last time. After losing over 2 minutes every 5 miles to some of the racers on the bike leg on Sunday it was good to be back to 'only' losing 1 minute every 5 miles to those same guys. 

Wednesday I decided to be sensible again and have a rest day. We went out for a walk for an hour but I spent the rest of the day with my feet up. I have accepted that I will miss some most  all of my targets this week, but the recovery is more important if I am even going to consider racing on Sunday and next Tuesday.

Thursday I knew I had to get out and do something. I tried a bit of yoga in the morning but gave it up after 5 minutes. Then I went for an easy jog before lunch, and suffered the whole way round. In the afternoon we went to see the new Fantastic Four movie. It is not fantastic. 

Friday I should probably have grabbed another rest day but instead I went for a jog round the block and then did some very painful rollering and a little bit of a weights session. My left knee was aching on and off all day. 

Saturday I didn't want to do anything to tire myself out before racing on Sunday so I just did an easy yoga session. In the afternoon I checked out all my race gear. 

Sunday was Westhill Triathlon, which will get a report to itself.

Even though I reset my targets a month ago, I am already so far ahead of the new targets that half of a Monday night swim session puts me back ahead of them all. So I don't mind that I missed almost every weekly target. I am going to keep them in at the bottom of each report as there is going to come a point fairly soon where I need to take a couple of weeks off and they may become relevant again. 

I am short on the bike this week, but a quick look at the numbers shows that my last 80 bike miles have all been racing, and all flat out. The lighter week definitely helped on Sunday. 



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 - Swim with TPT 2,050m in 55 mins. 

Tuesday - Stretching session.
DTCC TT 10 miles 26:41.
Warm up/down 2.9 in 14 mins.

Wednesday - Rest day

Thursday - Yoga session 5 mins.
Easy run 3.1 miles in 29 mins.

Friday - Easy jog 3.1 miles in 30 mins. 
Stretching and rollering.
Light weights.

Saturday - Yoga 25 mins.

Sunday -
Westhill Sprint Triathlon.
Swim 750m in 12:28 (plus 50m warm up)
Bike 12.7 miles in 40:58
Run 2.7 miles in 18:41

Actuals - Swim 1.8 miles (2,850 m). Bike 25.6 miles. Run 8.9 miles. 0 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.

Cumulative (Original cumulative target) [New cumulative target]
S 64.7  (58.8)  [63.8], 
B 1583.7  (1349.3)  [1541.4], 
R 509.1  (406.3)  [494.4].