Then I went to club swimming for another set that should really have suited me. I struggled a bit with cramp early on but then managed to get in a chunk of the session at a decent pace. Then about half way through a 400m rep I went from 25/26 secs a length to 29/30. I wasn't working any less hard, I just was suddenly flapping around and everything from there was a disaster. I carried on for a bit but when I managed to follow a slow 75m (82secs) with a supposedly fast 75m (85 secs) that was enough of a sign to call it a day and go home.
Tuesday I couldn't fit a major session around Energy Institute and work commitments. I did get home early enough to fit a yoga session in to the evening. These have been severely lacking since I went back to work. It makes a huge difference even to work through a short yoga workout. Going through an extended 35 minute session there were an awful lot of clicks and cracks that have built up over the last couple of months.
I do focus too much on the mile numbers and dismiss the added sessions so easily whenever I get a little bit of time pressure. I really need to be more strict with myself about making time to fit in those extra pieces. So here is the first part of my 2016 plan being formalised. All of the extra sessions are going to be written in to the larger programme, with the yoga front and centre.
Wednesday as supposed to be a fartlek run at Kirkhill with TPT. I went to the session but with my kidney annoying me again and a race on Saturday I decided to just take it as a steadier session and take the off-road miles.
Thursday I went to spin class. The session was much more suited to me this time but still very tough. I just don't have the power for the high resistance sections these days. I did have the heart rate monitor running for the entire session and it was encouraging that I can recover from 175+ back down to 100 bpm within a couple of minutes while still turning over high revs on the low resistance. As with the previous session the core section included at the end was very tough and the stretching section just showed how little that single yoga session has done to repair the last couple of months of damage.
Friday I had a rest day before racing Saturday. I am going to pretend this was optional but my kidney was really bugging me so I wasn't able to do anything anyway. I also was really suffering after spin and core on Thursday.
Saturday I woke up to massive DOMS from spinning. My hamstrings feel about 3 inches too short and trying to sit up uses ab muscles that no longer work. Obviously great prep for racing, forgot to write a race preview so I will roll it into the review. I started with a short yoga session to see if I could ease off some of the worst of the pained muscles. Then I headed up to Elgin for the race, which will get a report to itself. Then I jogged back for a shower, got changed as quickly as I could and drove straight back to Aberdeen for a Xmas party.
Sunday I was out for the Kintore Sunday ride as planned. As with the last couple of rides I took the first section with the main group before breaking off and heading back. This time I had company for the first section on the way back as well, before finishing the last 10 miles solo.
In the afternoon I managed to get some studying in on my current Nutrition course. That has taken a big hit due to work but I managed to make some good headway into water-soluble vitamins this week.
Another week where I could be disappointed at the numbers. Another week where I am actually pretty happy with what I have done. I raced well on Saturday, I got two bike sessions in, I got back to yoga and stretching. I am still sliding on some of the numbers but this is partly as I drift into a new plan for 2016 and I am not stressing about any shorter weeks as I am still ticking over nicely and I have had a very big year already.
Target totals - Swim 1.5 miles. Bike 53.6 miles. Run 14.9 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday - Easy run 3.1 miles in 30 mins.
Swim with TPT 1,850m in 53 mins.
Tuesday - Rest day.
Yoga session 35 mins.
Wednesday - TPT Fartlek 5.2 miles in 60 mins.
Core session.
Stretching session.
Friday - Rest day
Stretching and rollering.
Saturday - Yoga session 12 mins.
North XC Champs Elgin 5.9 miles in 43 mins.
Warm-down 1.0 miles in 10 mins.
Sunday - Kintore Sunday Lite 27.2 miles in 1 hour 43 mins.
Actuals - Swim 1.1 miles (1,850 m). Bike 37.2 miles. Run 15.2 miles. 1 short core, 0 short light weights and 2 short stretching sessions. 47 mins of yoga.
Cumulative (Original cumulative target) [New cumulative target]
S 97.8 (87.2) [92.9],
B 2123.2 (2072.9) [2265.0],
R 767.8 (635.1) [723.2].
No comments:
Post a Comment