Training Review - Week 14 - April 2 to 8

Monday I took the mountain bike to work, and a short detour on the way home to get some hydraulic fluid to top up the rear brakes which were getting a bit soft. In the evening I went to Club swimming but being Easter Monday, almost no-one else did and we had a lane each. 

Tuesday I took the mountain bike to work and back again. Working brakes meant it felt a lot safer. Not that I needed them as the massive headwind meant I was hardly moving anyway. On the way home I managed to jam the chain and jar my ankle. That seemed like a bad thing for about half a second but once the shock wore off I noticed my ankle felt a lot more flexible. I suspect I may have snapped a screw. Will see how it feels tomorrow. 

Wednesday was another pair of cycle commutes. And that was it. Three days of cycling into wet headwinds and two tough swim sessions is the very edge of what I am fit enough for. The ankle has tightened up again so maybe not snapped a screw, just had a bit of an adrenaline surge.

Thursday. 14 weeks to World Champs and this was the point where I planned to move from rehab to training. That give me 7 weeks to build up fitness and then 7 weeks to try and add some speed. I managed to commute cycle on the mountain bike again despite the terrible weather conditions. In the evening I went to the pool to do a set of reps. I am still building my swim fitness but the speed is starting to come as well. 

Friday I finished off my week of cycle commutes. That takes me over 70 miles for the week. I managed to go out for a short jog in the evening as well which brought my weekend runs down to sensible numbers.

Saturday I dragged myself to the pool in the morning. I was exhausted, empty and uninterested. I forced myself through half a session before heading home. I then sat around for half an hour trying to convince myself to go for a run. I did force myself outside but I just did a bit of a lazy jog and collected some pokemon. 

Sunday I did an easy jog in the morning and then settled down in the afternoon to watch bits of the Commonwealths, F1 and Paris-Roubaix. I managed to work through my weights, core, physio and yoga sessions to try and tidy up my week. 

At the Commonwealths Duncan Scott of Scotland won the 100m freestyle. For a bit of perspective, I can normally swim lengths consistently in 23-24 seconds. He did 23.4 and 24.6. Except he does his in a 50m pool while I am doing them in a 25m pool! 

Slightly short on run miles this week and as I pick up the major sports the smaller session continue to suffer. I am happy enough with this week though. I cut my fifth swim but still made my stretch swim target for the week and could have made it in three. I smashed my bike target and covered almost all of last weeks missed miles as well. Using the mountain bike is probably not doing much for me apart from basic fitness, I should probably look at shifting to the road bike soon.


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 12.0* miles.
Stretching session x1, Core session x2, Weights session x2.
Physio sessions x3. Yoga session x1.

Monday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.2 miles in 48 mins. 
Swim with TPT 1,800m in 50 mins.

Tuesday -  Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.0 miles in 44 mins. 
Swim at bucksburn 1,100m in 21 mins.

Wednesday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.0 miles in 44 mins. 

Thursday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.1 miles in 47 mins. 
Swim at bucksburn 1,750m in 35 mins.

Friday - Commute ride to office 7.1 miles in 38 mins.
Commute ride from office 7.1 miles in 39 mins. 
Dyce jog 3.0 miles in 41 mins.
Physio exercises.

Saturday - Swim at bucksburn 750m in 17 mins.
Dyce jog 3.9 miles in 50 mins.

Sunday - Dyce jog 4.6 miles in 54 mins. 
Yoga session 36 mins.
Physio, Core and Weights. 


Actuals - Swim 3.3 miles (5,400 m). Bike 70.9 miles. Run 11.5 miles. 
1 short core, 1 short light weights and 0 stretching / rollering session. 36mins of yoga.
Physio exercises x 2.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 38.9, (29.2), [32.1], 
B 140.5, (146.0), [160.6],
R 47.6*, (38.6), [42.5].
Core      - 20, (22)
Weights - 19, (22)
Yoga      - 2, (2)

*Includes aqua-jogging and estimate treadmill values.