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.
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