Monday I rode in to work but then had to leave my bike at work and take the train home in order to get to a doctor appointment. I managed a short jog in the evening before going to club swimming.
Tuesday I had to reverse that plan and jog to the train so I could ride home. I went to the pool in the evening and did a bit of a reps session again to try and do some faster work.
Wednesday I did easy commute rides, which would have been easier still I had charged my di2 and not run out of front mech power half way to the office. That actually resulted in a surprising ride time on the way home and higher cadence numbers. Good reminder that I am an endurance athlete these days and should be trying to higher cadences when I am riding.
In the evening I decided to declutter my weekend by getting one of my smaller sessions in and going through my physio exercises.
Thursday I had to drive to work and had to drop my planned run. I did decide to go to the pool early and do a bit of aqua-jogging before my swim session. I did a bit of rollering when I got home but couldn't make any serious impact into the knots in my back and shoulders.
Friday I did another jog to the train so that we could go to Infinity War in the evening. That run and a long day at work in unsupportive shoes made my ankle swell up again quite badly.
Saturday I did a lazy swim session in the morning and followed it with as long a run as I can currently cope with. In the evening I did a short weights session just to try and get the list of leftovers for Sunday down to a reasonable size.
Sunday I did a yoga session before going out for a slower run. I purposefully tried to go a bit slower so that I could use my Zombies, run app to try and push a couple of faster intervals. Even with the slower underlying pace I was unable to put in sufficient pace change during the three efforts to evade the zombie hordes.
In the evening I did core and physio sessions to round out my week.
Short on bike miles this week, and likely to be the same again next week. Running is definitely improving. In the last 20 days I have taken nearly 10 minutes off my 4.5 mile run over the same route. There is still a long way to go though. On a good day I am still only running 9 min/mile at full gas. I have tried a few times to test that during supposedly slower runs, and it turns out that they aren't slower, and there just isn't another gear. I have two weeks until I try and race on it. I have decided to go to the North of Scotland Champs to try and extend my hurdling streak and / or run a test 5k on a track.
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 7.1 miles in 28 mins.
Dyce jog 2.7 miles in 23 mins.
Swim with TPT 2,150m in 45 mins.
Tuesday - Commute jog (via train) 2.7 miles in 25 mins.
Commute ride 7.1 miles in 38 mins.
Swim reps at bucksburn 1,500m in 30 mins.
Wednesday - Commute ride 7.1 miles in 31 mins.
Commute ride 7.2 miles in 35 mins.
Physio exercises.
Thursday - Aqua-jogging ~400m in 32 mins.
Swim reps at bucksburn 750m in 15 mins.
Stretching and rollering session.
Friday - Commute jog (via train) 2.6 miles in 26 mins.
Saturday - Swim at bucksburn 800m in 16 mins.
Dyce jog 4.5 miles in 43 mins.
Weights session
Sunday - Yoga 25 mins.
Dyce jog 3.0 miles in 32 mins.
Core session.
Physio exercises.
Actuals - Swim 3.3 miles (5,200 m). Bike 28.5 miles. Run 15.8* miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 25 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 49.0, (38.2), [42.0],
B 276.9, (272.0), [299.2],
R 83.4*, (82.6), [90.9].
Core - 23, (25)
Weights - 22, (25)
Yoga - 5, (5)
*Includes aqua-jogging and estimate treadmill values.
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