Monday, 27 April 2015
Training Plan - Week 18 - April 27 to May 3
Another slightly unusual week as I try to pack things into an increasingly hectic schedule despite still not having a job. Monday and Tuesday are filled up with interviews and outplacement meetings and Sunday I have volunteered to crew the Deeside Duathlon for a couple of friends.
On the flip side, this is also the first week of the new Kintore Midweek sessions. These are going to be organised by the same guys as the Kintore Sunday rides that I go on but are more structured cycling training sessions rather than just brute mileage. As well as the change to smarter training it should also give me a proper chance to see how fast the pure cyclists can go, and how long I can stay with them.
Also into the new month and the swim miles go up from 1.4 to 1.8. This does mean that I need to be on two swims a week. The plan was built around being in Knockburn around now, but that was always ambitious, it needs a couple of weeks to warm up before I am going to be brave enough. That fits with my need to get in some faster swim work though as it gives me at least a couple of weeks of double pool sessions.
Monday - Easy run.
Swim with TPT.
Tuesday - Short ride, TT bike if weather suits.
Yoga session.
Wednesday - Longer run.
Weights and core sessions.
Thursday - Steady swim.
Kintore midweek.
Stretching session.
Friday - Reps run.
Yoga session.
Saturday - Long run.
Yoga session and Stretching session.
Sunday - Crew for Deeside Duathlon.
Target totals - Swim 1.8 miles. Bike 35.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Training Review - Week 17 - April 20 to 26
Monday I was feeling surprisingly good after racing. So I got straight into the week with a short yoga session and an easy run. Then swimming session in the evening was pretty tough. Lots of single arm and pull buoy work.
Tuesday I had an interview in the morning. In the afternoon I went out on the bike for an easy 20 mile spin. Turned out not to be quite that easy as there was another heavy headwind on the way out. Garmin seems to have lost the data track but my back up app has it as 1 hr 16mins. Would have liked to see the breakdown of the segments against the wind though.
In the evening I went to Kirkhill with a couple of people for an easy run. Neither session was particularly tough, and both were nice sunny sessions that have added nicely to my developing cyclists tan lines.
Wednesday I had another call about a job. It looks increasingly likely that I will be back in work within the next month or two. I should be really pleased about that but I am actually really enjoying the freedom of time despite the restrictions of money.
I did a short run and some stretching. Then washed the car and did a bit of work on my tan. Some tightness from racing at the weekend and then going straight into two days of double sessions. I did squeeze in a very short, very light, arms-only weights session in the evening.
Thursday was a busy day with a trip into town in the morning, and then back into town for dinner and the new Avengers movie at night. Left me scrambling a bit for times to fit something in. I did manage to get up earlier in the morning and do a quick yoga session but in the afternoon I was exhausted and chose to have a nap instead of squeezing something in. I am already well ahead of my plans for the week and with 3 days left and a longer ride planned for Sunday I can easily afford a rest day.
Friday I slept in and then did a lazy loop around Dyce just to wake myself up and try and get my legs moving. Felt really lethargic all day, and reminded myself that I really need to avoid sleeping late just because I don't have to get up for work, otherwise I feel crap all day. In the evening I was having problems with my hamstrings so I did a bit more stretching to try and ease them off.
Saturday I dragged myself out of bed early and went to the pool. Did 3 x 400m reps all under 7mins. I should be pleased at the consistency and at the relatively good pace for all three reps, but I really need to be going faster if I want to get near my 6 minute 400m target for this year. A few weeks till Knockburn opens and I have plenty of endurance but no top-end pace. And swimming long sessions outdoors is just going to make that worse. I need to try and focus on some faster sessions for the next few weeks.
Sunday I went out with a couple of the Kintore Sunday group for a 43 mile loop. Because the group was so small there was a lot less group work, which was actually a good thing as it gave me a chance to work pretty hard as a solo without being out all day on my own. The weather wasn't great compared to the last few weeks, even got hailstones coming back over the Learney. The legs are good though. The first 28 miles are littered with Strava PR's including another chunk off the Learney.
In the evening I did my remaining yoga for the week.
Another great week. Way over targets for everything except my core sessions and in truth I get some of that from the yoga sessions.
And cumulative numbers continue to be meaningless, other than to show that I am now so far ahead of my plan that it is getting silly to even consider them.
Target totals - Swim 1.4 miles. Bike 35 miles. Run 13 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Monday - Yoga session 15mins.
Easy run 4 miles in 33mins.
Swim with TPT 1.3 miles (2,100m) in 55 mins.
Tuesday - Easy ride 20 miles in 1 hr 15 mins.
Easy run 5.5 miles in 56mins.
Wednesday - 3.5 miles in 29 mins.
Stretching session.
Weights session.
Thursday - Yoga session 20 mins.
Friday - Core session.
Easy run 4.5 miles in 39 mins.
Stretching session.
Saturday - Swim 1,200m in 30 mins. (3 x 400m, 7mins each).
Sunday - Kintore ride 43.3 miles in 2 hrs 51 mins.
Yoga 27 mins.
Actuals - Swim 2.1 miles (3,300m). Bike 63.3 miles. Run 17.5 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 62 mins of yoga.
Cumulative (Cumulative target)
S 25.8 (23.4), B 926.2 (824.3), R 273.4 (230.1).
Tuesday I had an interview in the morning. In the afternoon I went out on the bike for an easy 20 mile spin. Turned out not to be quite that easy as there was another heavy headwind on the way out. Garmin seems to have lost the data track but my back up app has it as 1 hr 16mins. Would have liked to see the breakdown of the segments against the wind though.
In the evening I went to Kirkhill with a couple of people for an easy run. Neither session was particularly tough, and both were nice sunny sessions that have added nicely to my developing cyclists tan lines.
Wednesday I had another call about a job. It looks increasingly likely that I will be back in work within the next month or two. I should be really pleased about that but I am actually really enjoying the freedom of time despite the restrictions of money.
I did a short run and some stretching. Then washed the car and did a bit of work on my tan. Some tightness from racing at the weekend and then going straight into two days of double sessions. I did squeeze in a very short, very light, arms-only weights session in the evening.
Thursday was a busy day with a trip into town in the morning, and then back into town for dinner and the new Avengers movie at night. Left me scrambling a bit for times to fit something in. I did manage to get up earlier in the morning and do a quick yoga session but in the afternoon I was exhausted and chose to have a nap instead of squeezing something in. I am already well ahead of my plans for the week and with 3 days left and a longer ride planned for Sunday I can easily afford a rest day.
Friday I slept in and then did a lazy loop around Dyce just to wake myself up and try and get my legs moving. Felt really lethargic all day, and reminded myself that I really need to avoid sleeping late just because I don't have to get up for work, otherwise I feel crap all day. In the evening I was having problems with my hamstrings so I did a bit more stretching to try and ease them off.
Saturday I dragged myself out of bed early and went to the pool. Did 3 x 400m reps all under 7mins. I should be pleased at the consistency and at the relatively good pace for all three reps, but I really need to be going faster if I want to get near my 6 minute 400m target for this year. A few weeks till Knockburn opens and I have plenty of endurance but no top-end pace. And swimming long sessions outdoors is just going to make that worse. I need to try and focus on some faster sessions for the next few weeks.
Sunday I went out with a couple of the Kintore Sunday group for a 43 mile loop. Because the group was so small there was a lot less group work, which was actually a good thing as it gave me a chance to work pretty hard as a solo without being out all day on my own. The weather wasn't great compared to the last few weeks, even got hailstones coming back over the Learney. The legs are good though. The first 28 miles are littered with Strava PR's including another chunk off the Learney.
In the evening I did my remaining yoga for the week.
Another great week. Way over targets for everything except my core sessions and in truth I get some of that from the yoga sessions.
And cumulative numbers continue to be meaningless, other than to show that I am now so far ahead of my plan that it is getting silly to even consider them.
Target totals - Swim 1.4 miles. Bike 35 miles. Run 13 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Monday - Yoga session 15mins.
Easy run 4 miles in 33mins.
Swim with TPT 1.3 miles (2,100m) in 55 mins.
Tuesday - Easy ride 20 miles in 1 hr 15 mins.
Easy run 5.5 miles in 56mins.
Wednesday - 3.5 miles in 29 mins.
Stretching session.
Weights session.
Friday - Core session.
Easy run 4.5 miles in 39 mins.
Stretching session.
Saturday - Swim 1,200m in 30 mins. (3 x 400m, 7mins each).
Sunday - Kintore ride 43.3 miles in 2 hrs 51 mins.
Yoga 27 mins.
Actuals - Swim 2.1 miles (3,300m). Bike 63.3 miles. Run 17.5 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 62 mins of yoga.
Cumulative (Cumulative target)
S 25.8 (23.4), B 926.2 (824.3), R 273.4 (230.1).
Monday, 20 April 2015
Training Plan - Week 17 - Apr 20 to 26
Surprisingly busy this week, despite not having a new job yet. Monday I have a job search webinar. Tuesday I have another interview, and I start a new online course. Wednesday is an online chat session for the online course that I complete this week. Thursday is the new Avengers movie.
I am still planning another overfull week though. Assuming my hamstring has survived Turriff Triathlon. The targets are still based on my original s-curved plan for the year, so I expect them to be fairly meaningless again this week. If my hamstring is a problem then I may change to a virtual rest week and then load my entire mileage into the weekend if it recovers by then.
Monday - Easy run.
Swim with TPT.
Tuesday - Short ride, TT bike if weather suits.
Yoga session.
Wednesday - Longer run.
Weights and core sessions.
Thursday - Longer ride.
Stretching session.
Friday - Reps run.
Yoga session.
Saturday - Long run.
Yoga session and Stretching session.
Sunday - Long ride.
Target totals - Swim 1.4 miles. Bike 35.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Training Review - Week 16 - April 13 to 19
Monday I started with an easy yoga session in the morning. Then I had to go and sign-on in the morning. I took the train in to town and jogged home. Felt like a steady effort but the clock was all over the place. On the Grade-Assisted-Pace on Strava though it looks much more sensible, so the variations were more about the hills and the traffic crossings than about my legs.
The Monday night swim session was our annual T-20 test. Basically a 20-minute time trial. In the last two years I have covered 1,125m and 1,150m. This year I expected to go 1,200m. The first 300m was pretty quick, the next 150m was ok, but with a couple of untidy order changes as the 5 of us were all too similarly paced, then from there it seems we all decided it was easier just to sit in the train and work at 90% rather than keep reshuffling the order. This effectively meant I was going 2 seconds a length slower than I really wanted to. So I am not too disappointed about the distance, I had it in me to go further. I am disappointed about how quickly I had to get rid of the tumble turns. Under stress I really can't cope with the technical and the pace. However, the pace was barely quicker than Saturdays swim reps and that was all turns. Smoother with tumbles is faster than flat out with touches.
Tuesday I lost track of the day as I went into town for an appointment in the morning and then stayed to watch Fast and Furious 7. Then I got sidetracked by some DIY. By the time I go out for training the weather and traffic weren't going to suit for biking so I decidede to put in the reps session I had rescheduled from Monday. Went to the park and did 3 x 1k reps, each in just under 4 minutes with 2 minute recovery.
Wednesday I started by looking out the window and deciding I didn't want to ride on the wet roads. So I started with weights, core and stretching sessions while I waited for the roads to dry out. Then I went out for a couple of hours on the bike. The first hour I only covered 11.5 miles heading out into the wind and uphill. Then despite going over Kirkhill on the way back I did 16.2 miles in the second hour.
Later in the afternoon I went out for a run with a couple of my training partners as well. Was fairly slow but that was necessary as my left hamstring is starting to give me some problems.
Thursday I charged the battery on the Di2 shifts for the TT bike and then took it out for a quick test ride for Sunday. Hamstring is 'ok' when it is warm, maybe 90% before it really starts to scream at me to ease off. Another couple of easy days and some stretching and I should be ok to race on Sunday.
Friday I decided to warm up my hamstring with an easy jog and then try a yoga session to ease it off. The jog was sore on downhills but not on climbs which suggest that the hamstring is just tight rather than damaged, causing it to be painful when extended. Also through the 30 minute yoga set I didn't feel it at all.
Saturday I played it safe with a total rest day. I did some very light stretching in the morning to try and ease my hamstring without risking further damage before Sunday's race. Seemed to help at the time but didn't last all day. Will need to do something more tomorrow.
Sunday's Turriff Triathlon will get a report of its own.
Cumulative targets were a bit meaningless this week as I was ahead of them before the week even started. Weekly targets are also fairly meaningless as long as I am out of work and they were all but done by Thursday lunchtime.
Target totals - Swim 1.4 miles. Bike 35.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Monday - Yoga session 30 mins.
Run from town, 7.3 miles in 62 mins.
Swim with TPT 17,50m in 57 mins. (Inc T20 - 1,150m).
Tuesday - Reps run 3x1km in 4mins, 2mins. Run 3.5 miles in 30 mins.
Wednesday - Weights session.
Core session.
Stretching session.
Bike 27.7 miles in 2 hours.
Run 5.2 miles in 46 mins.
Friday - Easy jog 3.6 miles in 32 mins.
Yoga 30 mins.
Saturday - Rest day.
Stretching session.
Sunday - Stretching session.
Turriff Triathlon
Swim 760m in 13:02
Bike 12.6 miles in 39:59
Run 3.0 miles in 20:19
Actuals - Swim 1.6 miles (2,550m). Bike 50.5 miles. Run 22.6 miles. 1 short core, 1 short light weights and 3 short stretching sessions. 60 mins of yoga.
Cumulative (Cumulative target)
S 23.7 (22.0) , B 852.2 (789.3), R 256.8 (217.1).
Sunday, 19 April 2015
Race Report - Turriff Triathlon
Here is my race preview.
Here is a link to the results if you don't want to read all my waffling.
Turriff is something of a strange race. As the first local triathlon of the year and with a novice distance available it attracts a disproportionate number of first timers but also it serves as a good tester for early season form so some of the big guns of the local scene also (normally) turn out.
Being so early in the season it is always untidy as people have 6 months of swimming since their last race and find it difficult to predict their swim performance accurately. This means that right from the off there is a bit of a mess as people with disparate times get laned together or set up in slightly the wrong order.
Also it is at a strange time of the year and very early in the season which means the weather can do all sorts of things. Even on the best of days the North-East of Scotland is going to be a cold place to be trying to bike in a wet tri-suit. On worse days it has been changed into an aquathon due to wind or wet conditions.
Then the layout of course is strange as the transition area is quite a long way from the pool. This means there is effectively a double transition arrangement as some people lay out their gear next to the pool and run the 300m in their bike gear, whilst others run in their swim gear (and bare feet) and make all their changes at the bike.
Anyway, that is a lot of excuses for why things might not go smoothly at Turriff. Here is what actually happened.
I got up in the morning and did a short stretching session. This was mainly targetted at easing off hte hamstring that has been bugging me all week. Was very successful. Didn't have any problems for the rest of the day.
I had to change from my normal fuelling plans as I didn't buy butteries this week. Also I expected to be in a later heat with an almost lunchtime start so I needed to allow for that. So I had a bigger breakfast than normal with a bowl of cereal a couple of bagels and some tea.
I had pre-packed the car and checked everything twice the night before so I had no last minute equipment panics. Knowing it is a race with a lot of triathlon virgins I had also packed double of a lot of things just in case anyone needed to borrow things. I considered packing a second bike in case it was too windy for the TT bike to be useful, but I am just about confident enough in my bike handling to feel that if it was going to be too dodgy for me to handle then the bike leg would be cancelled anyway.
I arrived, registered, set up transition, listened to the briefing and then went back to the car for a nap.
The swim was 'ok'. I didn't start fast enough so I couldn't get on to the feet of the one man in front and the two guys behind me passed after about 100m, and then they moved away so I didn't get a huge benefit from drafting them either. I also had to get rid of my tumble turns at about this point. I just can't seem to keep them tidy enough when I am working at full pace. Gives me something to work on.
At about the 500m point the three of them all lapped me. This time they were going much slower so I was easily able to get on the back of the chain and got towed to 720m and then was able to push the last two lengths in clean water. Out of the pool in 13:02. slightly faster than last year but still behind the 12:40 I thought I would do. I am going to blame the short course pool for the slow time. Longer pool and less turns should have kept me on the chain longer first time round and less chance of the lapping.
Out into T1 and I tried a new trick. Turriff is a long distance transition so I made a lot of changes on the move with glasses, race belt, gloves on and goggles, hat, earplugs off while I jogged down to the bike leaving me with just helmet and socks / shoes to add when I arrived.
Unfortunate side-effect of the subsequently smooth transition was that I forgot to press garmin on the way out so I missed the first mile on the bike as garmin thought I was still in T1. This has made it difficult to reconstruct a comparison to last year. I felt pretty good and I passed a few people on the first climb. It looks from the garmin sections that I do have that I went out to the top of the hill about 4 minutes faster than last year. Then came back slightly slower. The wind accounts for the return difference and maybe 30 seconds of the outgoing gains. Still I cycled under 40 minutes (39:59) and that brought me into T2 way ahead of plan. And despite my preview note that finding 3 minutes on the bike was 'a big ask' it turns out I really am cycling that well that I made all of that and more.
T2 was very slick. I accidentally parked my bike on top of my running shoes which cost me a couple of seconds. Apart from that it was as smooth as I could hope for.
On to the run and I knew the people I wanted to chase were well ahead. The bike route comes in along the run course and I could see they were well up the road even before I got in to transition. There were a couple of catchable targets though and my legs felt pretty good. I chased as hard as I could to close the gaps on the faster people and to pick off a couple of the weaker runners. As I reached the turn I had a look at the watch and started trying to do the maths for how fast I had to run back to get my 1hr 18 target and realised that I was actually on schedule to run close to 1hr 16. There was no one else left to chase but I kept working through to the end, remembering that people from other heats might be going faster*. I felt surprisingly smooth on the run and went nearly a minute faster than last year.
Targets for this race were to beat each of last years sector times and to go under 1hr 18.
Actuals were all faster (10 secs, 3mins 15, 56 secs) and total time was 1hr 16:08.
That would have put me in contention with the people I want to be racing on their 2014 performances. They went faster this year though and I ended up still a couple of minutes behind them. I am still very happy with how I raced.
15th Overall. 8th Senior Male.
*Some dodgy looking swim times from one of the earlier heats means two of them did move ahead of me on the standings.
Here is a link to the results if you don't want to read all my waffling.
Turriff is something of a strange race. As the first local triathlon of the year and with a novice distance available it attracts a disproportionate number of first timers but also it serves as a good tester for early season form so some of the big guns of the local scene also (normally) turn out.
Being so early in the season it is always untidy as people have 6 months of swimming since their last race and find it difficult to predict their swim performance accurately. This means that right from the off there is a bit of a mess as people with disparate times get laned together or set up in slightly the wrong order.
Also it is at a strange time of the year and very early in the season which means the weather can do all sorts of things. Even on the best of days the North-East of Scotland is going to be a cold place to be trying to bike in a wet tri-suit. On worse days it has been changed into an aquathon due to wind or wet conditions.
Then the layout of course is strange as the transition area is quite a long way from the pool. This means there is effectively a double transition arrangement as some people lay out their gear next to the pool and run the 300m in their bike gear, whilst others run in their swim gear (and bare feet) and make all their changes at the bike.
Anyway, that is a lot of excuses for why things might not go smoothly at Turriff. Here is what actually happened.
I got up in the morning and did a short stretching session. This was mainly targetted at easing off hte hamstring that has been bugging me all week. Was very successful. Didn't have any problems for the rest of the day.
I had to change from my normal fuelling plans as I didn't buy butteries this week. Also I expected to be in a later heat with an almost lunchtime start so I needed to allow for that. So I had a bigger breakfast than normal with a bowl of cereal a couple of bagels and some tea.
I had pre-packed the car and checked everything twice the night before so I had no last minute equipment panics. Knowing it is a race with a lot of triathlon virgins I had also packed double of a lot of things just in case anyone needed to borrow things. I considered packing a second bike in case it was too windy for the TT bike to be useful, but I am just about confident enough in my bike handling to feel that if it was going to be too dodgy for me to handle then the bike leg would be cancelled anyway.
I arrived, registered, set up transition, listened to the briefing and then went back to the car for a nap.
The swim was 'ok'. I didn't start fast enough so I couldn't get on to the feet of the one man in front and the two guys behind me passed after about 100m, and then they moved away so I didn't get a huge benefit from drafting them either. I also had to get rid of my tumble turns at about this point. I just can't seem to keep them tidy enough when I am working at full pace. Gives me something to work on.
At about the 500m point the three of them all lapped me. This time they were going much slower so I was easily able to get on the back of the chain and got towed to 720m and then was able to push the last two lengths in clean water. Out of the pool in 13:02. slightly faster than last year but still behind the 12:40 I thought I would do. I am going to blame the short course pool for the slow time. Longer pool and less turns should have kept me on the chain longer first time round and less chance of the lapping.
Out into T1 and I tried a new trick. Turriff is a long distance transition so I made a lot of changes on the move with glasses, race belt, gloves on and goggles, hat, earplugs off while I jogged down to the bike leaving me with just helmet and socks / shoes to add when I arrived.
Unfortunate side-effect of the subsequently smooth transition was that I forgot to press garmin on the way out so I missed the first mile on the bike as garmin thought I was still in T1. This has made it difficult to reconstruct a comparison to last year. I felt pretty good and I passed a few people on the first climb. It looks from the garmin sections that I do have that I went out to the top of the hill about 4 minutes faster than last year. Then came back slightly slower. The wind accounts for the return difference and maybe 30 seconds of the outgoing gains. Still I cycled under 40 minutes (39:59) and that brought me into T2 way ahead of plan. And despite my preview note that finding 3 minutes on the bike was 'a big ask' it turns out I really am cycling that well that I made all of that and more.
T2 was very slick. I accidentally parked my bike on top of my running shoes which cost me a couple of seconds. Apart from that it was as smooth as I could hope for.
On to the run and I knew the people I wanted to chase were well ahead. The bike route comes in along the run course and I could see they were well up the road even before I got in to transition. There were a couple of catchable targets though and my legs felt pretty good. I chased as hard as I could to close the gaps on the faster people and to pick off a couple of the weaker runners. As I reached the turn I had a look at the watch and started trying to do the maths for how fast I had to run back to get my 1hr 18 target and realised that I was actually on schedule to run close to 1hr 16. There was no one else left to chase but I kept working through to the end, remembering that people from other heats might be going faster*. I felt surprisingly smooth on the run and went nearly a minute faster than last year.
Targets for this race were to beat each of last years sector times and to go under 1hr 18.
Actuals were all faster (10 secs, 3mins 15, 56 secs) and total time was 1hr 16:08.
That would have put me in contention with the people I want to be racing on their 2014 performances. They went faster this year though and I ended up still a couple of minutes behind them. I am still very happy with how I raced.
15th Overall. 8th Senior Male.
*Some dodgy looking swim times from one of the earlier heats means two of them did move ahead of me on the standings.
Thursday, 16 April 2015
Race Preview - Turriff Triathlon
Here is my race preview for the 2014 race.
My times for the 2014 race were:
Swim 760m in 13:12
Bike 12.6 miles in 43:14
Run 3.0 miles in 21:12
Here is my race report for the 2014 race.
All in all I had a pretty good race last year. But with the new bike and the good weather that was really to be expected. Obviously with the way training has been going this year and the last 7 weeks of full-time training I expect to go faster again. I would love to go about 4 minutes faster, which would put me in amongst last years times for the people I want to be beating. That might be ambitious as I would have to do almost all of that on the bike leg.
I can maybe make 30 seconds or so in the water, maybe not as Turriff is a funny short pool with handrails that are going to make my turns risky. Maybe a minute on the run, I am running better so that is maybe possible. That leaves me looking for nearly 3 on the bike. I am biking well, but 7% better than a day with already nice weather is a big ask.
So for target setting I am going to play it a little bit safe and aim at beating last years times for everything. And a target to total under 1 hour 18. That is half way from last year to where I really want to be.
Monday, 13 April 2015
Training Plan - Week 16 - April 13 to 19
First triathlon race of the year comes this weekend at Turriff, so planning a slack Saturday. In a normal year that would mean a light week but this year I have daytimes all week to adapt everything else to suit so I can cover a lot more earlier in the week.
I am going to try and squeeze in everything to the first half of the week and then I can adapt my taper from the plan depending on how I feel.
Monday - Reps run.
Swim with TPT.
Tuesday - Short ride, TT bike if weather suits.
Yoga session.
Wednesday - Longer run.
Weights and core sessions.
Thursday - Longer ride.
Stretching session.
Friday - Easy run.
Yoga session.
Saturday - Rest day.
Yoga session and Stretching session.
Sunday - Turriff Sprint Triathlon.
Target totals - Swim 1.4 miles. Bike 35.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
I am going to try and squeeze in everything to the first half of the week and then I can adapt my taper from the plan depending on how I feel.
Monday - Reps run.
Swim with TPT.
Tuesday - Short ride, TT bike if weather suits.
Yoga session.
Wednesday - Longer run.
Weights and core sessions.
Thursday - Longer ride.
Stretching session.
Friday - Easy run.
Yoga session.
Saturday - Rest day.
Yoga session and Stretching session.
Sunday - Turriff Sprint Triathlon.
Target totals - Swim 1.4 miles. Bike 35.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
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