Monday was a commutes on the mountain bike and then a trip to swimming. I got about half way through the session on open water skills before they got to mass start drills and I decided fighting starts with my ankle wasn't a sensible option.
Tuesday was mountain bikes to work again. In the evening I went to the pool with the intention of doing an easy 30 minute swim. I got a bit carried away and somehow ended up doing a pool 1500m PB in 26 mins.
Wednesday I jogged to the train in the morning, then went to see Rampage in the evening.
Thursday I took the mountain bike to work and arrived home to find my new chain has finally arrived. I fitted it and gave it it a spin whilst on the bike stand. Then I went to swimming and did a set of 40 x 50m reps on 1 min starts and mixed in some bilateral breathing practice.
Friday I made it less than kilometer before the chain was destroyed and the rear cassette along with it. I had to walk the bike home and then try and figure out how to get to work. I decided the most reasonable option was to get my summer road bike, inflate the tyres and check the gears and brakes. The brakes were soft, but ok, the tyres were fine once inflated. Or so I thought. At home time the rear was flat, and because I had rushed out in the morning I had no repair kit, tube or pump.
That meant I missed my ride home as I got a lift from Mrs M, and also missed my planned evening run.
Saturday I struggled through just enough of a swim to tick off the rest of my miles for the week. Then I went for a jog which was barely far enough and still very slow. Before lunch I did my weights session and before dinner I did my physio exercises. I also fixed both road bikes and my mountain bike to try and avoid a repeat of the Friday morning mess.
Sunday I woke with a migraine and lost the entire morning waiting for increasingly heavy drugs to have some effect. After some easy DIY in the afternoon I managed to do my yoga, physio and core sessions for the week.
Another bad week for running. Missing two planned runs didn't help but even if I had managed them I would still have come up short. Trying to look for positives this week. I managed all the small sessions by bingeing them over the weekend again... I managed a ride on the road bike... I did a fast swim on Tuesday... but none of these are masking that the ankle is not improving at anything like the rate I need it to.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 36 mins.
Commute ride from office 7.2 miles in 39 mins.
Swim with TPT 1,000 m in 30 mins.
Tuesday - Commute ride to office 7.0 miles in 41 mins.
Commute ride from office 7.2 miles in 44 mins.
Swim at bucksburn 1,500m in 26 mins.
Wednesday - Jog to train and train to work 2.6 miles in 25mins.
Thursday - Commute ride to office 7.0 miles in 32 mins.
Commute ride from office 7.2 miles in 42 mins.
Swim at bucksburn 2,000m in 40 mins.
Friday - MTB broken chain 1.1 miles in 18 mins.
Commute ride to office 7.2 miles in 30 mins.
Saturday - Swim at bucksburn 600m in 13 mins.
Dyce jog 3.4 miles in 38 mins.
Weights session.
Physio exercises.
Stretching and rollering session.
Sunday - Yoga session 33 mins.
Physio exercises.
Core session.
Actuals - Swim 3.2 miles (5,100 m). Bike 50.9 miles. Run 6.0 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 33 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 45.7, (35.2), [38.7],
B 248.4, (230.0), [253.0],
R 67.6*, (67.6), [74.4].
Core - 22, (24)
Weights - 21, (24)
Yoga - 4, (4)
*Includes aqua-jogging and estimate treadmill values.
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