Monday I felt surprisingly good after Sunday's race. I got up in the morning and did a yoga session to ease off the few bits that felt a bit tight. At night I went to swimming. I expected to struggle after racing but I coped fairly well. During the session I was struggling to get any tumble turns in as I was too tired. However, I did manage a whole stack of sub-20 lengths which is well inside the 22.5s I need to break 6 mins for 400m.
Tuesday was Time Trial night and I am going to give it a report to itself. I did a yoga session in the morning. And I did a quick jog to warm down after I got off the bike.
Wednesday I met up with a friend and we went for a planned 50-ish mile ride with a cake stop. A couple of short-cuts on the way back brought us up a little short but it was a good day out in the sun.
Thursday I had to put my car in to the garage for a recall repair on the brake hoses. This meant I had a couple of hours to fill in the morning. The weather said it was going to be nice so I decided on a long run along Deeside. Here is a mile-by-mile breakdown. 1 wet grass, 2 ASDA, 3 nettles, 4 twist ankle, 5 on to the path, 6 finally proper running, when can I turn round?, 7 wet socks causing blisters, I can see the new bypass that will do for turning, 8 stop to adjust socks and take a drink, 9 finish my juice, 10 downhill, weee, 11 still downhill, weeee, 12 ok, those two miles were silly and now my knee hurts more than the blisters, 13 through the park dodging buggies, 14 uphill finish.
I was suffering from the blisters for the rest of the day but I had committed to helping out with a cycling road race in the evening. A whole week of run miles in one go was ambitious but did reinforce that missing Aberfeldy Half was the right choice.
Friday I did a yoga session. Then I went out for an easy jog, and couldn't even manage that. Within a mile I was reduced to a walk. My left knee was very painful. I continued on round my short loop, in a combination of walking and jogging. 14 miles yesterday was too much.
Saturday I went to ASV for a swim. I planned to just do a steady half hour. I went through 1,500m in 27:27. Only 87 seconds off my target for the year despite no race adrenalin, no suit, no drafting, and being in a long course pool. I am still not convinced about counting my 25:15 swim from Knockburn standard as a legitimate time. Looks like sub-26 at Huntly should be easy possible though. That still leaves me searching for a very fast 400m swim at Alford.
Sunday I woke feeling completely empty. I skipped my planned group ride in favour of an extra 2 hours asleep. Then when I did finally drag myself out of bed I went for an easy ride around Dyce. I still felt shocking for the rest of the day and I barely managed a bit of stretching in the evening.
Lots of red numbers this week. Swimming I missed out because I hadn't converted properly from miles to meters when I decided to stop on Saturday, another couple of lengths would have been enough. Yoga I did 3 good sessions through the week, just they all turned out to be short sessions.
On the plus side I did almost double my bike miles and 50% extra run miles. Also my longest run of the year and a good bike race. So overall another good week, despite the sore knee.
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 - Yoga session 20 mins.
Swim with TPT 2,000m in 46 mins.
Tuesday - Yoga session 18 mins.
DTCC TT 9 miles in 25:07
Warm up / down 2.4 miles in 12 mins
Jog 0.8 miles in 9 mins.
Wednesday - Long ride 44.2 miles in 2hrs 52 mins
Friday - Yoga 20 mins.
Jog / walk 2.6 miles in 34 mins.
Saturday - Swim at ASV 1,700m in 31 mins.
Sunday - Bike 10 miles in 38 mins.
Stretching session.
Actuals - Swim 2.3 miles (3,700 m). Bike 65.6 miles. Run 17.4 miles. 0 short core, 0 short light weights and 1 short stretching sessions. 58 mins of yoga.
Cumulative (Original cumulative target) [New cumulative target]
S 67.1 (61.2) [66.2],
B 1649.3 (1384.3) [1576.4],
R 526.6 (418.3) [506.4].
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