Rehab Plan - Week 13 - March 26 to April 1

I have a holiday this week as I use up the last of my allowance from 2017 before I lose them. I left them as late as possible in the hope that I would recover enough to make use of them properly for recovery and training. I plan to do something every day as long as my ankle allows it. If I can I will run and swim every day and then do a bit on the bike and as many of the other sessions as I can manage on top of that. 

If I can do all my running outdoors I will, but I have options to fall back to aqua-jogging or the underwater treadmill if I struggle outside. 

I also plan to start on this years Yoga with Adriene 30-day plan.



Targets - Run 10.0* miles, Bike 38.0 miles, Swim 3.0 miles.
*Including Aqua-jogging, and underwater treadmill.

Stretching session x1, Core session x2, Weights session x2.
Yoga session x1. Physio exercises x3.

Rehab Review - Week 12 - March 19 to 15

Monday I had another trip to Total Endurance for half an hour on their underwater treadmill. Still seeing improvements here. Up to 4km/h is fairly easy, then for some reason 4-5.5km/h is a struggle, but once I get it up over 5.5km/h and on towards the maximum 6.68km/h it is much more comfortable again. I only spent 2 minutes warming up at the low speeds before jumping straight through the bad section in the next 2 minutes and then spending the next ~26 feeling good as I did some technical work on my ankle movement and balance.

At Club swimming I struggled to get going but by the end of the session I was up to pace. As I was tiring my technique was getting gradually worse though. Apparently I have started to develop a right arm cross as I get tired and my back starts to tighten up.

Tuesday I rode to work. The weather was close to perfect and despite an abundance of red lights it only took 32 minutes. A huge improvement on last weeks 47. Not enough to convince me that I could ride home on the same day though so I took the train in the evening. I went to the pool for a set of 100m reps on 2:15 starts again. Moving up to 17 reps this time. 

Wednesday I rode back from work. That went better than expected but after walking to and from the train in the morning and a power walk at lunchtime meant that I did a bit too much and my ankle ballooned. I decided to skip aqua-jogging as a precaution and wrapped it up in a compression bandage for the evening to try and reduce the swelling. 

Thursday I had a long day at work but dragged myself to the pool in the evening. I did a set of 5x200, 5x100, 5x50. The times are starting to get closer to what I was doing last year, but the price was high, my back and hip were a mess afterwards. 16 weeks to World Champs and I am happy with where my swimming is.

Friday I rode both ways to work. That was right on the line of what I am currently capable of. Once I got home I started on my holiday DIY list. It is a long list as it starts with all the jobs I didn't do during Xmas. 

Saturday the traffic in the pool was so frustrating that I just did an easy 10 minutes with a mix of front crawl and breast stroke. Then I went out for a jog round Dyce. Slightly better than last week but still the wrong side of 12 mins per mile. 

I did my physio exercises again in the evening. Apart from the balance board, they are not improving, that is starting to get a little worrying. Single leg calf raises, I still can't even get my heel clear off the floor yet.

Sunday morning I went to the pool and the traffic was even worse. An old lady breast stroking up and down in the fast lane and refusing to let me pass when I caught her every third length. I lasted 12 minutes before giving up and getting out. I then went for my run round Dyce. Taking it slightly longer and making sure I went over 5k. I also got under 12 min/mile average and skipped straight to under 11 min/mile. 

In the evening I went through a set of physio exercises, weights and core sessions. 

Last week I averaged 12,000 steps per day. This week I have done over 12,000 steps every day. I also managed to commute cycle both ways on the same day and run over 5k. Still struggling massively with the ankle and resting it as much as I can between sessions. I am a little bit behind on the bike, but with the works on the train line between Aberdeen and Dyce through summer I am going to have way too many bike miles coming so losing a few now is not going to be a problem. 



Targets - Swim 3.0 miles, Bike 30.0 miles, Run 8.0* miles.
Stretching session x0, Core session x2, Weights session x2.
Physio sessions x3.

Monday - Underwater treadmill ~2 miles in 30 mins.
Swim with TPT 2,150m in 50 mins.

Tuesday - Commute ride to office 7.2 miles in 32 mins.
Swim at bucksburn 1,700m in 38 mins.

Wednesday - Commute ride from office 7.0 miles in 42 mins.

Thursday - Swim reps at bucksburn 1,750m in 39 mins. 

Friday - Commute ride to office 7.3 miles in 36 mins.
Commute ride from office 7.0 miles in 45 mins. 

Saturday - Swim at bucksburn 500m in 12 mins.
Jog 2.8 miles in 35 mins.
Physio exercises.

Sunday - Swim at bucksburn 650m in 13 mins.
Jog 3.2 miles in 35 mins.
Physio exercises. Weights and Core sessions. 


Actuals - Swim 4.2 miles (6,750 m). Bike 28.5 miles. Run 8.0* miles. 
1 short core, 1 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 2.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 31.0, (23.2), [25.5], 
B 63.1, (66.0), [72.6],
R 18.5*, (16.6), [18.3].
Core      - 17, (18)
Weights - 17, (18)
Yoga      - 0, (0)

*Includes aqua-jogging and estimate treadmill values.

Rehab Plan - Week 12 - March 19 to 25

Another small increase in miles this week as rehab continues. 

I am planning a couple of commute rides and another trip to the underwater treadmill. 

Lots of other things getting in the way this week so I doubt I will get a full set of everything. The way it lines up I may not manage any of the numbers this week. The draft plan I have to get me through to Thursday has all my swimming in but only takes in 14 bike miles and 1 underwater treadmill mile. That would leave an impossibly heavy weekend to get through. 

I am on holiday next week so I am not too concerned about getting everything in as I can always roll it over to next week when I have more time and will be a week further in to recovering. 


Targets - Run 8.0* miles, Bike 30.0 miles, Swim 3.0 miles.
*Including Aqua-jogging, and underwater treadmill.

Stretching session x0, Core session x2, Weights session x2.

Rehab Review - Week 11 - March 12 to 18

Monday I took my first trip to Total Endurance to try out their underwater treadmill. The first 5 minutes were uncomfortable as I got used to the impact on my ankle. It wasn't painful, just uncomfortable from where I have been aqua-jogging with no resistance or just walking. From there in it gradually eased and by the end of the 20 minute session I was ticking along nicely, and close to the machine's top speed. 

Tuesday, having found my missing ID badge, I took a trip to the gym. I started with half an hour on the exercise bike. I jumped the resistance up much faster than my previous attempts and managed to take it up to Level 9/25. This meant pushing over 230 Watts, which is a pretty decent number for me on two good legs. I could only hold that for about 3 minutes though, rather than the 25+ I should be able to do. Still, it is another measurable improvement and something to aim for next time. 

I am going to count the 5 minutes I did next on the cross-country skiing machine as run-equivalent miles. Weirdly my left calf was having to work really hard but my right calf didn't seem to be getting much from it. I did then go on the leg press machine and tired some one leg squat press and calf press exercises at very light resistance.

In the evening I went to the pool to do a set of 100m reps on 2:15 starts. The first 4 were great. I was doing times that were directly comparable to last year. Then I completely ran out of gas and despite shifting to 2:30 starts I dropped 10 seconds per 100m. 

Wednesday I had a rest day on my plan, but decided instead to get my aqua-jogging session in early. I also did another round of physio exercises. I then made the mistake of standing on the scales when i got home. Although I am back doing some proper exercise the last week or so I am clearly no longer burning massive calories to build bones. I have added nearly 5kg in under a fortnight and am over 80kg for the first time in several years. 

Thursday was another trip to the underwater treadmill. I cranked up the speed early on and managed to max out the machine with 10 minutes to go. Then I went to the pool for an easy 20 minute swim and accidentally put in my fastest 20-min TT of the year. 

Friday I rode to work in the morning. The mountain bike is in terrible condition and effectively acted as a 1x9 with the front derailleur completely seized. There was a bit of a headwind but it didn't account for more than a small fraction of the 48 minutes it took me. I didn't even consider riding the uphill equivalent to get home. 

Saturday I started with a slow set of swim reps at bucksburn. Purposefully slow because I knew I was going to try a run when I got home. I went out with Dexter for a very slow couple of miles. Ankle wasn't painful, but it was very stiff and awkward to run on.  

Sunday I went to the pool again and did an easy 750m before taking Dexter out for another short and slow jog. In the afternoon we had to take Dexter home and then try to get a start on all the DIY jobs that I was meant to do during my Xmas break. By dinner time I was completely shattered and my plan to do double weights and core sessions in the evening was thrown out in favour of a nap. I did manage another set of physio exercises during Top Gear.

First commute ride, first (and second) attempt at a jog. I am fairly happy with this week. Just a bit frustrating that the minute I start even the laziest attempts at running and commuting that I am too tired to finish my other sessions.



Targets - Swim 3.0 miles, Bike 21.0 miles, Run 6.0* miles.
Stretching session x0, Core session x2, Weights session x2.

Monday - Underwater treadmill ~1.0 miles in 20 mins.
Swim with TPT 1.3 miles (2,150m) in 51 mins.

Tuesday - Gym exercise bike 30 mins 8.6 miles.
Gym ski machine 5 mins ~0.2 miles. 
Swim at bucksburn 1,000m in 25 mins.

Wednesday - Aqua-jogging 35 mins ~440m.
Physio exercises.

Thursday -  Underwater treadmill ~1.9 miles in 30 mins.
Swim at bucksburn 1,150m in 21 mins. 

Friday -  Commute ride to office 7.1 miles in 48 minutes.

Saturday - Swim at bucksburn 1,000m in 23 mins.
Jog with Dexter 1.9 miles in 26mins.
Physio exercises. 

Sunday - Swim at bucksburn 750m in 14 mins.
Jog with Dexter 1.4 miles in 17 mins.
Physio exercises.


Actuals - Swim 3.8 miles (6,050 m). Bike 15.7 miles. Run 6.6* miles. 
0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 3.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 26.9, (20.2), [22.2], 
B 34.6, (36.0), [39.6],
R 10.5*, (8.6), [9.5].
Core      - 16, (16)
Weights - 16, (16)
Yoga      - 0, (0)

*Includes aqua-jogging and estimate treadmill values.

Rehab Plan - Week 11 - March 12 to 18

Dexter is here to visit so I hope to get out and jog with him this week. That might be ambitious and may just result in a series of slightly faster and longer walks through the week. 

I am going to stick with the exercise bike and careful rides around Dyce rather than commuting to work. At least until the weather and ankle improve enough that I can get out for a couple of longer easy rides first.

Running to work is still out, and at least one trip to aqua-jogging is still in. I have also booked in for a session on the underwater treadmill on Monday. I have 3 x 2-mile runs on my plan, that seems pretty optimistic after managing nothing this week. If I can get the first couple of miles in on the underwater treadmill, and a bit more aqua-jogging then even missing the run numbers for the week might start to feel like a step forward. 



Targets - Run 6.0* miles, Bike 21.0 miles, Swim 3.0 miles.
*Including Aqua-jogging, and underwater treadmill.

Stretching session x0, Core session x2, Weights session x2.

Rehab Review - Week 10 - March 5 to 11

This is the first time in a while that I start the week not ahead of all the numbers. Now that biking is back in the programme, even the easy numbers for this week completely swamp the 15 minutes of easy exercise biking that I have done so far this year. Running also looks enormous, with 2 miles on the plan when I have only done 3 miles of aqua-jogging so far. 

Monday started with Club swimming. The session as written was not possible in the time but we worked through as much of it as we could. 

Tuesday evening was the Triathlon Scotland Club Roadshow which I 'volunteered' to attend for the Club. It was actually better than I expected but it did mean that I had to rework my plans for the week. I decided the easiest hing was to go to the gym and put some miles into the exercise bike given the time I had. 

Wednesday was my last trip to the fracture clinic, and I have finally gotten rid of the supportive boot and started some physio. The general advice was to do what I can but build up slowly and carefully. More specifically I was given a list of some exercises to do to build up the lost muscles and mobilise the ankle. I went to aqua-jogging in the evening before building a programme in my phone and running through the list. The one-legged calf raises that I can easily do sets of 20 on my left, I can't even get my heel off the ground for one on the right. There is some significant work to do here.

Thursday I took my build-up instruction literally and went out for a walk at lunchtime, and another walk before swimming. Both only about a mile but each of them was about the limit of what I can do before I start to stiffen the ankle and develop a pronounced limp again. At the pool I did a reps session with short recoveries. Nothing spectacular but enough to keep my pace progressing week on week. 

Friday I went for a walk at lunchtime again and then I had planned to go to the gym at work and sit on the exercise bike for half an hour, but I couldn't find my id card to access the gym. I decided instead to take the mountain bike out and do a slow and careful loop around Dyce. My ankle didn't like that very much and swelled (apple dictionary doesn't like swole?) up like a balloon, but the mountain bike liked it even less. It was horrifically rusty and drivetrain, shifting and pedal releases were all somewhere between scratchy and completely non-functional, even after emptying a can of GT85 over them. 

Saturday I went to the pool for an easy morning, then after fighting some garmin issues I put in a simple set of reps. Then we went through to Elgin to visit my parents and collect Dexter. Tried a few steps of a jog with him but that wasn't happening at all so we just did a walk with Mrs M.  

Sunday I did my weights and core and physio sessions, despite some interference from Dexter.

Not managing to run this week was disappointing and covering that by doing extra walking and getting my step count up to a 10,000 per day average doesn't make it feel any better. I thought I was further through my recovery and that I would be able to at least jog on it this week. Also if I had known I was going to miss it I would have done more aqua-jogging earlier in the week to cover some of those missed miles.

Getting out on the bike on Friday was a bonus, but it wasn't enough to convince me that I can start cycling to and from work yet. Getting rid of the boot and getting some physio exercises has been a measurable step forward. 

So all in it feels like decent progress this week. Just not the huge leap forward I am looking for. I am missing running now, even a slow jog round the block would be nice. 

 


Targets - Swim 3.0 miles, Bike 12.0 miles, Run 2.0* miles.
Stretching session x0, Core session x2, Weights session x2.

Monday - Swim with TPT 1,900m in 49 mins.

Tuesday - Exercise bike 10.8 miles in 40 mins. 

Wednesday - Aqua-jogging 40mins ~440m.
Physio exercises.

Thursday - Swim reps 1,750m in 35 mins. 

Friday - MTB 4.2 miles in 39 mins.  

Saturday - Swim reps 1,300m in 30 mins.

Sunday - Weights session.
Core session. 
Physio exercises. 


Actuals - Swim 3.2 miles (4,950 m). Bike 15.0 miles. Run 0.3* miles. 
1 short core, 1 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x2.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 23.1, (17.2), [18.9], 
B 18.9, (15.0), [16.5],
R 3.9*, (3.6), [4.0].
Core      - 16, (14)
Weights - 16, (14)
Yoga      - 0, (0)

2018 Targets - Revised

This supercedes my original targets and is based on what I want to achieve coming off the back of my ankle fracture. I have held it until I got clearance from the Orthopaedic Consultant to restart training as the delays to starting change all the numbers. I got rid of the supportive boot today, so here they are.

Blue is the original set of targets that I wrote. Black and strikethrough are the changes.

---------------------

I am going to stick with setting mileage targets as usual. ITU Aquathlon Champs in Fyn, Denmark in July, and potentially the ETU Aquathlon Champs in Ibiza in October. That makes for a very long season. I am purposefully going to start racing later to hit July and then look to take a break and refocus for October.  Coming from a standing start and with a chunk of rehab to do this will actually be a relatively short season. Denmark will be one of my first races, Ibiza will likely be my last. The gap between them doesn't change. 

I have done multi-periodised seasons before when I was racing track and field so this isn't a new concept for me. The real challenge will be ignoring several races during that mid-season break. And ignoring early season races that I am not ready for. 

In order to make that work this year I have a much more developed month-by-month plan as well as the Annual plan. I have thrown out my month-by-month plan in favour of a simpler set of numbers. I am going to basically crush my prep for Denmark into the remaining 18 weeks. I am then going to squeeze that into three sections. For running and biking it will be one-third rehab, one-third fitness and distance, and one-third speed work. I can get back up to pool fitness faster and I am already 6 weeks in to my swimming recovery so it will hopefully be only a couple more weeks of swimming rehab and then back into a normal regime. 

I have also changed my stretch targets so they are 10% of the normal target. This is to try and keep me in a tighter window rather than the 15-20% over-target that I often get carried away chasing. Hopefully the side effect of that is that I will do more fast work and less just piling on miles for the sake of it.  

Swimming

I had a ridiculous swim mileage year in 2017, and cleaned up my tumble turns, but it didn't really convert to faster swim times. I want to stay at the similar volume but be smarter about it. In order to fit my two big races the plan is heavy miles until April and then 10 weeks of faster work.  I am already back in the pool and doing the miles I had planned, but still not at the right pace and with lots of careful turns. So my plan is to do a couple more weeks of rehab and then back into volume for the next 8 weeks and then speed work for the other 8 to Denmark. Then a compressed 6 weeks and 6 weeks of the same again.

On the racing front the 6 minute 400m target has proven too tough in 2015 and 6:15 too tough in 2016 and 2017. That is getting frustrating now. The clock makes it look like I am making no progress. 3 seconds faster over those years, but 4 seconds slower if I go back to 2014. Those figures are skewed by race formats, pool sizes, dates, seasons, and any number of other complications. I am going to aim at 6:15 again but this time I am going to chase it in a solo trial in June or July rather than wait for a race to fit. 

I missed my 750m target but I still think that a sub-12 is possible. Despite missing last year's target I am going to take 10 seconds off this. That is half a second a length faster than this year. 

Last year I wrote: "Twelve minutes through 750m would give me nearly 2 minutes of slack to make 1,500m in 26 minutes. If I clock a 12 minute 750 then something would have to go drastically wrong to then swim outside 14-minutes for the second half of a 1,500m." and then I swam two 12:04s but only 26:26. Even more annoying I was through 1500m point in the same 26:26 in March during a steady 30 minute swim. Once again I was well out of gas by the time I got to racing a Standard distance this year, and again I only did one of them. 26 minutes is a sensible target, but I am only going to write it on the stretch list this year as I am not convinced I will even race a standard distance this year. The local races never really fit my race season and I just do them out of habit. 

Biking

I haven't entirely given up on the bike, but with two International Aquathlon races this year I have to focus differently. I have had set the numbers based on 3 cycle commutes a week and nothing else. My revised numbers are based on having to use the bike or turbo to rebuild my right leg without fully weight loading it. Then some commuting miles from there just for basic aerobic fitness through the year.  If I can get out some weekends, take the longer route on my commutes, do a bit of mountain biking or turbo, or race consistently at the Evening League then so much the better. But as much as possible I should use those gains as reasons to free me from commute rides and let me do more intense run sessions instead. 

This block then gets further confused by the current weather and rehab plan and by Scotrail. I am currently on the exercise bike which is a cheat as it gives better mile numbers for less input. Also from May to August Scotrail are going to stop running trains from Dyce to Aberdeen as they work on the line. That makes it very difficult for days that I would run in and take the train home. The solution is almost certainly to bike commute every day, but that is a poor solution in a year when I want to be running instead of biking. 

I still think a sub-26 minute 10-mile TT is possible, I just need to find a day to do it. It would be nice to go faster again over 25-mile TT as well but that is purely dependent on whether the Evening League race fits in with the rest of my summer schedule so I have dropped it into the stretch list. Bike speed targets are out for this season. Anything I do race on the bike is an absolute bonus.

Running

I have had set even bigger target numbers for this year than ever before. I had a good year on miles but too many of them were just slogging back and forward to work. By setting a higher number and dropping the cycling targets I hope to find a better running balance with some faster sessions fitted in.  New numbers are built on trying to get through equal periods of rehab, fitness building and speed work. But all those numbers are vastly reduced as I have to limit my weight loading on my right side. 

I have kept the racing targets the same. Another sub-40 10k at the very least but also I should be aiming towards the 19-minute mark for 5k.  Anywhere near something I can call a running race this year and I will be pleased. British Cross Country Champs in Forres, North Champs 5k in Inverness and Moray 10k were all in my original plan will all come too soon, and a 23rd defence of my North District hurdles title is almost definitely out. 

Again Scotrail may mess with this. I haven't figured out the solution yet. It may be runs at lunchtime. It may be trying to figure out how to bike one commute and run the other on alternate days, but that becomes a logistical nightmare and squeezes the run sessions too close together.

Triathlon

First up is my plan to try and qualify for another GB age-group team. That is going to be tough. Aquathlon looks like the best possible route again, but that might mean chasing the clock and percentages at the ETU final in Ibiza and hoping that everyone else has run out of gas before the late season race. I have put it on the stretch target list.

I have been 3rd and 4th at consecutive Scottish Aquathon Champs. I should be in or around those medals every year so I have added a medal as my stretch target for this year. I am leaving this in. It is ambitious and requires an amazing rehab and recovery but if I am going to Denmark for anything other than to jog round in last place then a fortnight later I should be able to chase this. I have left that on the stretch targets as well.

I would also like to be back on some Vet podiums for local races this year. After a good year when I turned 40 I then struggled for podium places in 2017.

Others

Yoga. I am going to start January again  my rehab by signing up to 31 consecutive days of Yoga www.yogawithadriene.com. I have also changed my target system so that any week where I fail to do a yoga session that will carry over in to the following week. That gives me a planned total of 78 sessions and I will round that off to 80 again this year. 

Weights and Core. I have been terrible at these for years and hopefully the similar change to carry over missed sessions will push me to do more. I have also changed the target from 80 of both to 52 of each. I then doubled those during my early rehab and have had no problems keeping with them so I have already changed that now to 80 of each.

Targets by numbers

Represent GBR age-group at an international event.

Take part in a GBR age-group qualifying race for a 2019 European or World Champs.

Swim 125.6 miles.

Swim under 6:15 minutes for 400m.

Swim under 12:00 minutes for 750m.

Ride 1,622 miles.

Run 628.6 miles.

80 Yoga sessions

80 & 80 Core & weights sessions.

Stretch Targets

Qualify for the GBR Age-group team for the 2019 European or World Championships.

Medal at the Scottish Aquathlon Champs. 

Swim 138.2 miles.

Swim under 6:00 minutes for 400m.

Swim under 11:50 minutes for 750m.

Swim under 26:00 for 1,500m.

Ride 1,784.2 miles. 

Ride a 10-mile TT in under 26:00.

Ride a 25-mile TT in under 1 hour 12 mins.

Run 702.5 miles.

'Run my age' for 10k.

Run a 5k in under 19:10 or 10k in under 41 mins. 

Run another 5k in under 19:20 or 10k in under 42 mins. 

Rehab Plan - Week 10 - March 5 to 11

I have had to rewrite this as I lost the previous version. 

Main thing for this week is to go to the fracture clinic and to come out without the boot, and with a physio plan. 

I have a couple of trips to the work gym to sit on the exercise bike pencilled in. I am hoping to get all my jog in one go but I would take it split over a few very short jogs or treadmill if I need to. I may try and book an underwater treadmill session once I hear from the Consultant and Physio. 

I lose Tuesday evening to a Triathlon Scotland Roadshow. We are going to Elgin at the weekend to visit my Dad. It would be good to get out for a jog while I am there. Dexter is coming home with us after that visit. 

Targets - Run 2.0* miles, Bike 12.0 miles, Swim 3.0 miles.
*Including Aqua-jogging.

Stretching session x0, Core session x2, Weights session x2.

Rehab Review - Week 9 - Feb 26 to March 4

Monday I had planned a double session but I had a struggle of a day with my depression and decided to give the aqua-jogging a miss. About two-thirds through the session I had cramp problems in my good foot and had to drop the pace. I finished the distance for the session though.  

Tuesday was another planned double session, and while my mental health was much better it wasn't enough to get me through two sessions. I decided instead to extend the aqua-jogging to a full hour. That single session is double my weekly run target. 

I should have looked further ahead though. Wednesday there isn't a swim option on the timetable at bucksburn. There is only a public session which meant I could do more aqua-jogging. Only I arrived to find they had decided to close the pool so that all the staff could get home safely and avoid the "Beast from the East" as the latest flurry of snow has been upgraded by the media to world ending weather disaster. 

Rather than just take a rest day I decided to get ahead of my weights session rather than leave it to the weekend. 

Thursday I had an aqua-jogging / swim double session planned, but the pool closures caught me again. I managed to get the aqua-jogging session in and squeeze a very short swim in while the pool was emptying.

Friday I decided to have my first attempt at biking. I went to the office gym and sat on the exercise bike at the lowest setting for 15 minutes. It was much easier than I expected, and I should have been at this much sooner. I easily spun out an easy 15 minutes at almost no effort. It was actually easier on my ankle than doing aqua-jogging reps has been. 

Saturday morning I went to the pool and did a steady 30 minute swim. My ankle feels much better today, almost like a normal minor ankle injury. The sort of thing I have trained and raced on many times over the years. 

Sunday morning I went to the pool again and did a set of 6x 200m reps starting every 4:30. This time last year I did this set in 3:21-3:26 each, today they were 3:34-3:42. Nearly 2 seconds per length slower. I am struggling to blame that all on the overly-safe turns and gentle kicks now. My fitness is definitely more of a contributing factor. Hopefully after Wednesday I can get back to some serious fitness work. 

In the afternoon I did a weights session and a double core session to round out my week. While my aerobic fitness is not the best at the minute I can't really complain about my core and upper body strength.

Despite losing one swim session and shortening another this week, I still managed to get through my swim miles for the week. I also had my first go on the bike this week, only on an exercise bike at a very low level, but it is definite progress. 


Targets - Swim 3.0 miles, Bike 3.0 miles, Run 0.2* miles.
Stretching session x0, Core session x2, Weights session x2.

Monday - Swim 1,800m in 48 mins. 

Tuesday - Aqua-jogging 63mins ~700m.

Wednesday - Weights session. 

Thursday - Aqua-jogging reps 25mins ~320m.
Steady swim 400m in 8 mins. 

Friday - Exercise bike 15mins, 3.9miles.

Saturday - Swim 1,550 in 30 mins. 

Sunday - Swim reps 1,300m in 30 mins.
Weights session.
Core session x 2.


Actuals - Swim 3.1 miles (5,050 m). Bike 3.9 miles. Run 0.6* miles. 
0 short core, 1 short light weights and 0 stretching / rollering session. 0 mins of yoga.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 19.9, (14.2), [15.6], 
B 3.9, (3.0), [3.3],
R 3.6*, (0.6), [0.7].
Core      - 15, (12)
Weights - 15, (12)
Yoga      - 0, (0)

*Includes aqua-jogging.