Training Review - Week 48 - Nov 23 to 29

Monday started well. I got home from work and planned to go for an easy run with a friend. She bailed at the last minute but I was already changed so I went out on my own. I planned to still take it easy and not tire myself out before swimming but somewhere that plan feel apart and I ended up cruising round 4 miles at a decent pace. After shovelling down a monster helping of goulash I then went to the club swimming session expecting to struggle. This week was another good swimming session. Lots of straight swimming at high pace and no problems from running first. 

Tuesday I expected again to be suffering after the tough double session. So I went out for another easy run around the park just to get my 30 minute pact in. I looped around the park to get all 6 of the Strava segments and accidentally clocked a CR and a couple of top-3's. 

Wednesday was the club fartlek session. I parked a half mile away to get an additional warm-up / down to get a full 10k run in. Through the session I felt like I was taking it fairly easy on the first lap and managed to set 2 more PBs on Strava segments. About half way through the second lap I started to struggle on the reps, pace drifted but I was still going quicker than I had any right to expect for a fourth fast running day in a row. 

Thursday I felt that I had the start of a cold that is going around. I decided to be cautious and skip spinning in the hopes of being healthy for a longer ride at the weekend. And Friday I was still not quite right so I stuck with the safe option of resting again. The cold never really turned into anything serious so on Saturday I decided to test out a short run.  It was terribly slow, but I didn't feel ill so I clocked an easy 30 minutes and packed for biking on Sunday. 

Sunday I got up with a plan to do a shorter ride. I had to get back home for 11 as Dexter was coming to visit so I aimed to put in about 45 minutes with the group and then turn back. As that mark approached there was an obvious turn a couple of miles ahead so I carried on to 50 minutes and then looped back. I felt quite good at that point, especially compared to my last few rides which have been a real struggle. I managed to push on to keep the group's pace going as I solo-ed my way back.

When I arrived home it was instantly obvious that an afternoon of watching the F1 with a cuddly Dexter was not going to happen unless I took him out to tire him out first. So I took him for a couple of miles run first. The result of that was that while I managed to tire him out enough not to be a pain, I also did enough to put myself to sleep for pretty much the entire grand prix anyway. In the evening I did manage a short stretching session during the latest bit of televisual gold from Sir David Attenborough.

The couple of missed days have hurt the numbers again this week. In particular losing the spin session meant that the bike was going to be under target whatever I did on Sunday so I could simply cut that further without thinking twice about it. The swimming was close enough to ignore the extra 200m or so that were missing, and running I once again went way over. 

Target totals - Swim 1.5 miles. Bike 45.0 miles. Run 14.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.

Monday - Dyce easy loop 4.0 miles in 31 mins. 
Swim with TPT 1.4 miles in 56 mins.

Tuesday - Dyce park loops 4.2 miles in 32 mins. 

Wednesday - TPT Fartlek 6.2 miles in 61 mins.

Thursday - Cold?

Friday - Cold?

Saturday - Slow jog 3.3 miles in 31 mins. 

Sunday - Kintore Sunday Lite 26.7 miles in 1 hour 47 mins.
Jog with Dexter 2.7 miles in 24 mins. 


Actuals - Swim 1.4 miles (2,250 m). Bike 26.7 miles. Run 20.4 miles. 0 short core, 0 short light weights and 1 short stretching sessions. 0 mins of yoga.

Cumulative (Original cumulative target) [New cumulative target]
S 96.7  (85.7)  [91.4], 
B 2086.0  (2019.3)  [2211.4], 
R 752.6  (620.3)  [708.4].