Training Plan - Week 52 - Dec 24 to 31

Nothing serious on the plan for this week as I try and restart some sort of schedule over the holidays.

I have Dexter for the week so hopefully I will at least get over 500 running miles for the year. 

Training Review - Week 51 - Dec 17 to 23

Monday I was still dying of the cold. I went in to the office to grab my laptop but only for long enough to take it home so I could wrap myself back up in my duvet and load up on painkillers while I coughed my lungs up. 

Tuesday I managed to spend the whole morning at work before going to the doctor in the afternoon. She thinks that I just had a cold / viral sinusitis but gave me a delayed prescription for antibiotics anyway. When I asked what the chances were of being clear, or at least non-contagious, before seeing my dad at Xmas she said to start taking them immediately as a precaution that it might actually be bacterial. 

The rest of the week was much the same as I coughed and spluttered my way through work.

Dexter came to visit at the weekend and that at least got me out for a jog on both days at the weekend. 



Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1

Monday - Cold

Tuesday - Work and cold

Wednesday - Work and cold
  
Thursday - Work and cold

Friday - Work and cold

Saturday - Jog with Dexter 2.8 miles in 31 mins. 

Sunday -  Jog with Dexter 3.6 miles in 46 mins. 


Actuals - Swim 0.0 miles (0m). Bike 0.0 miles. Run 6.4 miles. 
0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 111.4, (121.6), [133.8], 
B 1,537.4, (1,566.0), [1,722.6],
R 488.9*, (603.6), [664.0].
Core      - 39, (52)
Weights - 34, (52)
Yoga      - 20, (32)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 51 - Dec 17 to 23

I don't have a plan. My cold has turned into a chest infection and I am out of doing anything at least until it is fixed. 

Dexter is coming at the end of the week for his Xmas holiday. Hopefully by that point I will be able to get out and do something with him.

Training Review - Week 50 - Dec 10 to 16

I did nothing this week. 

Mostly because I have had an absolutely hideous cold.


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1

Monday - Holiday

Tuesday - Holiday and cold

Wednesday - Travel day and cold
  
Thursday - Back to work and cold

Friday - Work and cold

Saturday - Cold

Sunday - Cold


Actuals - Swim 0.0 miles (0m). Bike 0.0 miles. Run 0.0 miles. 
0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 111.4, (118.6), [130.5], 
B 1,537.4, (1,524.0), [1,676.4],
R 482.5*, (585.6), [644.4].
Core      - 39, (52)
Weights - 34, (52)
Yoga      - 20, (32)

*Includes aqua-jogging and estimate treadmill values.

Training Review - Week 49 - Dec 3 to 9

My ankle is still bothering me. It swells while I am sat at work every day. Even if I have it strapped up. I am managing to get in the pool and do some work but that is still the limit. 

Monday I managed the first two-thirds of a swim session before my foot and calf starting cramping too badly. 

Tuesday I did a steady swim. No cramp but after I got out it was pretty swollen again. 

Wednesday was just a bit of aqua-jogging. Working a bit harder but that made for more swelling afterwards.

Thursday I managed a double session with an extended aqua-jogging session and then a very short swim to follow. 

Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1

Monday - Swim with TPT 1,500m in 40 mins.

Tuesday - Swim at bucksburn 1,600m in 30 mins. 

Wednesday - Aqua-jogging 260m in 20 mins.
  
Thursday - Aqua-jogging 300m in 25 mins.
Swim at bucksburn

Friday - Holiday travel day

Saturday - Holiday Glasgow

Sunday - Holiday Edinburgh


Actuals - Swim 1.9 miles (3,100m). Bike 0.0 miles. Run 0.2 miles. 
0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 111.4, (115.6), [127.2], 
B 1,537.4, (1,482.0), [1,630.2],
R 482.5*, (567.6), [624.4].
Core      - 39, (52)
Weights - 34, (52)
Yoga      - 20, (32)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 49 - Dec 3 to 9

The numbers this week are still completely meaningless again as I am still officially in rehab. With my stitches out I am now back in the pool, and doing a bit of aqua-jogging, but still no real running or swimming. 

Also we are away on holiday from Friday until next Wednesday which will change any weekend plans I might have had. 

Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 48 - Nov 26 to Dec 2

I have done some bits and pieces this week. Including getting back to some aqua-jogging. I forgot how much rebuilding bones takes in terms of energy and proteins. I am sleeping a lot, and eating a lot, and working a lot, and trying to train on top of that is probably a bit too much. 

I came up a bit short on swimming as I missed both Thursday night and Saturday morning swim sessions. And I only did two of the four aqua-jogging sessions that I should have gone to. Still nothing on the bike and no real running as I behave and follow the medical advice. Still nothing on the smaller sessions as I am just exhausted when I get home.


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1

Monday - Swim with TPT 1,400m in 37 mins.

Tuesday - Swim at bucksburn 1,100m in 20 mins.

Wednesday - Aqua-jogging 240m in 20 mins. 
  
Thursday - Aqua-jogging 300m in 25 mins. 

Friday - Stretching and rolling session. 

Saturday - Rest day

Sunday - Easy swim 850m in 20 mins.


Actuals - Swim 2.1 miles (3,350m). Bike 0.0 miles. Run 0.3 miles. 
0 short core, 0 short light weights and 1 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 109.5, (112.6), [123.9], 
B 1,537.4, (1,440.0), [1,584.0],
R 482.1*, (549.6), [604.6].
Core      - 39, (52)
Weights - 34, (52)
Yoga      - 20, (32)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 48 - Nov 26 to Dec 2

The numbers this week are still completely meaningless again as I am still officially in rehab. I get my stitches out on Monday morning which should hopefully mean I can get back in the pool for a mixture of swimming and aqua-jogging through the week. 

Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 47 - Nov 19 to 25

Still in rehab so no swimming as I have to keep my dressing dry, and a complete ban from high impact activities means no running or biking until the bones recover. 


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1

Monday - 

Tuesday -  

Wednesday - 
  
Thursday - 

Friday - 

Saturday - 

Sunday -


Actuals - Swim 0.0 miles (0m). Bike 0.0 miles. Run 0.0 miles. 
0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 107.4, (109.6), [117.3], 
B 1,537.4, (1,398.0), [1,537.8],
R 481.8*, (531.6), [584.8].
Core      - 39, (51)
Weights - 34, (51)
Yoga      - 20, (31)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 47 - Nov 19 to 25

The numbers this week are still completely meaningless as I am still officially in rehab from the surgery to remove the screws from my ankle and not allowed to do anything significant until I get my stitches out next Monday. 

Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 46 - Nov 12 to 18

Monday I rode to and from work on the mountain bike again. I had to take the road version rather than the fun version on the way home as I ran out of batteries for my main front light and the secondary one is just for being seen rather than helping me see. 

In the evening I went to swimming but I was just not in the mood for it. I paddled a bit then went home. 

Tuesday I went in to Woodend to get the screws removed from my ankle. I finally got some semblance of a rehab profile. Two weeks until stitches get removed and 4-6 weeks until I can start back into higher impact activities. 

Wednesday I went back to work. Minimal pain in the ankle, obviously the incisions are there and are as painful as you would expect a couple of 1cm cuts to be, but nothing worse than that. Ankle mobility is definitely improved. I coped fine at work, and with driving. When I got home I went out for a walk, just to get my step count up beyond 3,000.

Thursday through Sunday I was just lazy. I am using my rehab period as an excuse to just laze about. I haven't managed half of my step target since Monday, but for no real reason. I am easily capable of walking the 12,000 steps a day whilst avoiding anything that the surgeon would consider high impact. I also could have easily done all of my smaller sessions and a physio set if I had just bothered to get on with them.  


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1

Monday - Commute ride mtb to office 7.1 in 38 mins.
Commute ride mtb from office 7.1 miles in 38 mins.
Swim with TPT 400m in 15 mins. 

Tuesday -  Surgery.

Wednesday - Back to work.
  
Thursday - 

Friday - 

Saturday - 

Sunday -


Actuals - Swim 0.2 miles (400m). Bike 14.2 miles. Run 0.0 miles. 
0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 107.4, (106.6), [117.3], 
B 1,537.4, (1,356.0), [1,491.6],
R 481.8*, (513.6), [565.0].
Core      - 39, (50)
Weights - 34, (50)
Yoga      - 20, (30)

*Includes aqua-jogging and estimate treadmill values.