So I should be done with my bike miles by Tuesday as I have signed on for a 25-mile TT on Tuesday evening.
Wednesday should be my final discharge from the fracture clinic.
The rest of the week is commutes and hopefully an attempt at trying to get in a faster run session somewhere.
Targets - Swim 2.2 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, 28 May 2018
Training Review - Week 21 - May 21 to 27
Monday was a bit mad. I had a sensible commute ride in the morning despite it being bit chilly and misty. Then in the afternoon I went for a massage. He did a good bot of work on my ankle and it made a huge difference. I rode home again in a near-record time and then went out for a run at the best pace I have managed so far.
Then in the evening I went to swimming and decided to try out my new GB suit. It feels cheap and a bit rubbish out of the packet and I still don't really like the new colouring, but I can't complain about the effectiveness.
Tuesday evening I went to the DTCC Time-Trial to ride the 15-mile. I must have been working a bit harder as I got my average heart rate up to 147bpm, but it didn't feel like it. The whole race felt like I was just cruising along on third gear. I am happy enough with the progress from my previous 10-mile TT but it is still nearly 10% down on a normal year.
Wednesday I had to detour on my ride home so ended up short on miles, and food, and sleep, as I didn't get home till very late.
Thursday I got back to normal commutes but added a short run when I got home just to get my run miles ticking over.
Friday I had an early start at work and managed a faster commute due to the lack of traffic. I then went out for a short run at lunchtime before commuting home. In the evening we had to go out to ARI again but I did manage some stretching and rollering.
Saturday I had a lot of little jobs to do so I managed a slow jog in the morning. I then wasted a chunk of the day but did force myself through some smaller sets in the evening. I did a double length physio session as well as core and weights.
Sunday I managed to run to the pool do a bit of a swim session and then run home again. Ankle surprised that surprisingly well. Not as much swelling this week and I have been icing it more regularly. After spending half the afternoon asleep in front of the Monaco GP I managed to get a second wind and got out into the garden to do some of the heavier DIY jobs that I have been putting off until my ankle improved. After 6 trips to the tip I stopped for dinner and decided to call it a night.
My ankle survived that with no problems. In the evening I did a full yoga session for the first time in three weeks.
Through 60 miles of swimming and 500 miles of biking for the year. Longest bike week of the year, longest single ride of the year, all in it has been a pretty good week.
Targets - Swim 2.2 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 7.3 miles in 32 mins.
Commute ride from office 7.1 miles in 32 mins.
Dyce run 1.9 miles in 15 mins.
Swim with TPT 2,350m in 50 mins.
Tuesday - DTCC 15.1 mile TT 48:32.
Warm-up / Cool down 4 miles in 16mins
Wednesday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office to ARI 2.2 miles in 11 mins.
Thursday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.1 miles in 33 mins.
Dyce jog 3.3 miles in 30 mins.
Swim 1,100m in 20 mins.
Friday - Commute ride to office 7.1 miles in 27 mins.
Duthie jog 2.8 miles in 27 mins.
Commute ride from office 7.1 miles in 40 mins.
Saturday - Dyce jog 3.4 miles in 36 mins.
Physio session.
Weights session.
Core session.
Sunday - Jog to bucksburn 2.5 miles in 24 mins.
Swim at bucksburn 800m in 20 mins.
Jog from bucksburn 2.5 miles in 23 mins.
Yoga session 30 mins.
Actuals - Swim 2.6 miles (4,250 m). Bike 71.1 miles. Run 16.4 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 30 mins of yoga.
Physio exercises x 1.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 60.1, (47.0), [51.7],
B 500.6, (440.0), [484.0],
R 136.0*, (142.6), [156.9].
Core - 26, (29)
Weights - 25, (29)
Yoga - 7, (9)
*Includes aqua-jogging and estimate treadmill values.
Then in the evening I went to swimming and decided to try out my new GB suit. It feels cheap and a bit rubbish out of the packet and I still don't really like the new colouring, but I can't complain about the effectiveness.
Tuesday evening I went to the DTCC Time-Trial to ride the 15-mile. I must have been working a bit harder as I got my average heart rate up to 147bpm, but it didn't feel like it. The whole race felt like I was just cruising along on third gear. I am happy enough with the progress from my previous 10-mile TT but it is still nearly 10% down on a normal year.
Wednesday I had to detour on my ride home so ended up short on miles, and food, and sleep, as I didn't get home till very late.
Thursday I got back to normal commutes but added a short run when I got home just to get my run miles ticking over.
Friday I had an early start at work and managed a faster commute due to the lack of traffic. I then went out for a short run at lunchtime before commuting home. In the evening we had to go out to ARI again but I did manage some stretching and rollering.
Saturday I had a lot of little jobs to do so I managed a slow jog in the morning. I then wasted a chunk of the day but did force myself through some smaller sets in the evening. I did a double length physio session as well as core and weights.
Sunday I managed to run to the pool do a bit of a swim session and then run home again. Ankle surprised that surprisingly well. Not as much swelling this week and I have been icing it more regularly. After spending half the afternoon asleep in front of the Monaco GP I managed to get a second wind and got out into the garden to do some of the heavier DIY jobs that I have been putting off until my ankle improved. After 6 trips to the tip I stopped for dinner and decided to call it a night.
My ankle survived that with no problems. In the evening I did a full yoga session for the first time in three weeks.
Through 60 miles of swimming and 500 miles of biking for the year. Longest bike week of the year, longest single ride of the year, all in it has been a pretty good week.
Targets - Swim 2.2 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 7.3 miles in 32 mins.
Commute ride from office 7.1 miles in 32 mins.
Dyce run 1.9 miles in 15 mins.
Swim with TPT 2,350m in 50 mins.
Tuesday - DTCC 15.1 mile TT 48:32.
Warm-up / Cool down 4 miles in 16mins
Wednesday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office to ARI 2.2 miles in 11 mins.
Thursday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.1 miles in 33 mins.
Dyce jog 3.3 miles in 30 mins.
Swim 1,100m in 20 mins.
Friday - Commute ride to office 7.1 miles in 27 mins.
Duthie jog 2.8 miles in 27 mins.
Commute ride from office 7.1 miles in 40 mins.
Saturday - Dyce jog 3.4 miles in 36 mins.
Physio session.
Weights session.
Core session.
Sunday - Jog to bucksburn 2.5 miles in 24 mins.
Swim at bucksburn 800m in 20 mins.
Jog from bucksburn 2.5 miles in 23 mins.
Yoga session 30 mins.
Actuals - Swim 2.6 miles (4,250 m). Bike 71.1 miles. Run 16.4 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 30 mins of yoga.
Physio exercises x 1.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 60.1, (47.0), [51.7],
B 500.6, (440.0), [484.0],
R 136.0*, (142.6), [156.9].
Core - 26, (29)
Weights - 25, (29)
Yoga - 7, (9)
*Includes aqua-jogging and estimate treadmill values.
Monday, 21 May 2018
Training Plan - Week 21 - May 21 to 27
This week marks 7 weeks to World Champs and is the point where I am meant to shift from fitness running to faster running. That plan needs to change as I still can't run properly.
I have signed up for a 15-mile TT on Tuesday night just to see about a longer fitness test.
I am going to have to run off the bike when I commute home during the week. That is far from ideal but is the only way I can get in any / enough running.
I have signed up for a 15-mile TT on Tuesday night just to see about a longer fitness test.
I am going to have to run off the bike when I commute home during the week. That is far from ideal but is the only way I can get in any / enough running.
Targets - Swim 2.2 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Training Review - Week 20 - May 14 to 20
My commuting week was as dull as ever. I managed to add some smaller sessions to the evenings through the week to try and make the most of the nicer weather.
Saturday I went to the pool and was too exhausted to do anything more than a lazy 10 minute paddle. Another jog with Dexter didn't go any better.
Sunday was a waste of a day. I woke up with an allergy related migraine. After a large handful of painkillers and ant-histamines I tried yoga in the morning and went out for a jog but couldn't finish either and had to stop on the run to throw up.
This week has been a bit of a setback. The damage I did to my hamstring at the weekend has eased gradually through the week but is still not completely clear and the only runs I have managed were short, slow jogs with Dexter. And I skipped my first planned outdoor swim on Sunday in favour of spending almost the whole day napping.
I have again had good weeks for bike and swim volumes but commuting is just keeping my basic cardiovascular fitness ticking over and stopping my weight from ballooning. It isn't really adding anything. Swimming I seem to have run into a plateau on speed.
Basically I am now fed up with rehab.
Targets - Swim 2.2 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 32 mins.
Commute ride from office 7.1 miles in 36 mins.
Swim reps 1,500m in 34 mins.
Stretching and rollering session.
Tuesday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.2 miles in 36 mins.
Swim reps 1,200m in 21 mins.
Physio exercises.
Wednesday - Commute ride to office 7.1 miles in 27 mins.
Thursday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 34 mins.
Jog with Dexter 1.9 miles in 23 mins.
Swim reps 1,550m in 39 mins.
Friday - Jog with Dexter 1.9 miles in 25 mins.
Stretching and rollering session.
Weights session.
Core session.
Saturday - Steady swim at bucksburn 550m in 11 mins.
Jog with Dexter 1.9 miles in 23 mins.
Physio exercises.
Sunday - Yoga session 7 mins.
Dyce jog 2.4 miles in 30 mins.
Actuals - Swim 3.0 miles (4,800 m). Bike 50.0 miles. Run 8.1 miles.
1 short core, 1 short light weights and 2 stretching / rollering session. ~7 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 57.5, (44.8), [49.3],
B 429.4, (398.0), [437.8],
R 119.6*, (127.6), [140.4].
Core - 25, (28)
Weights - 24, (28)
Yoga - 6, (8)
*Includes aqua-jogging and estimate treadmill values.
Saturday I went to the pool and was too exhausted to do anything more than a lazy 10 minute paddle. Another jog with Dexter didn't go any better.
Sunday was a waste of a day. I woke up with an allergy related migraine. After a large handful of painkillers and ant-histamines I tried yoga in the morning and went out for a jog but couldn't finish either and had to stop on the run to throw up.
This week has been a bit of a setback. The damage I did to my hamstring at the weekend has eased gradually through the week but is still not completely clear and the only runs I have managed were short, slow jogs with Dexter. And I skipped my first planned outdoor swim on Sunday in favour of spending almost the whole day napping.
I have again had good weeks for bike and swim volumes but commuting is just keeping my basic cardiovascular fitness ticking over and stopping my weight from ballooning. It isn't really adding anything. Swimming I seem to have run into a plateau on speed.
Basically I am now fed up with rehab.
Targets - Swim 2.2 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 32 mins.
Commute ride from office 7.1 miles in 36 mins.
Swim reps 1,500m in 34 mins.
Stretching and rollering session.
Tuesday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.2 miles in 36 mins.
Swim reps 1,200m in 21 mins.
Physio exercises.
Wednesday - Commute ride to office 7.1 miles in 27 mins.
Thursday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 7.1 miles in 34 mins.
Jog with Dexter 1.9 miles in 23 mins.
Swim reps 1,550m in 39 mins.
Friday - Jog with Dexter 1.9 miles in 25 mins.
Stretching and rollering session.
Weights session.
Core session.
Saturday - Steady swim at bucksburn 550m in 11 mins.
Jog with Dexter 1.9 miles in 23 mins.
Physio exercises.
Sunday - Yoga session 7 mins.
Dyce jog 2.4 miles in 30 mins.
Actuals - Swim 3.0 miles (4,800 m). Bike 50.0 miles. Run 8.1 miles.
1 short core, 1 short light weights and 2 stretching / rollering session. ~7 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 57.5, (44.8), [49.3],
B 429.4, (398.0), [437.8],
R 119.6*, (127.6), [140.4].
Core - 25, (28)
Weights - 24, (28)
Yoga - 6, (8)
*Includes aqua-jogging and estimate treadmill values.
Monday, 14 May 2018
Training Plan - Week 20 May 14 to 20
A strange week as I try to adapt to commuting without the train during a non-standard week.
I am going to take the car to work on Tuesday so that I can go to Deeside TT in the evening.
I have a podiatrist appointment on Friday which means I have to take the car then. It might be slightly too early to be there as I am still rebuilding the stabilisers in my ankle.
I have put in the plan to jog to the office on Wednesday morning but after my hamstring trouble at the weekend that seems ambitious. I will decide at the last minute whether to ride an extra day instead.
I am not going to race at Peterhead triathlon at the weekend.
So all that means a mess of a week and no co-ordinated plan.
I am going to take the car to work on Tuesday so that I can go to Deeside TT in the evening.
I have a podiatrist appointment on Friday which means I have to take the car then. It might be slightly too early to be there as I am still rebuilding the stabilisers in my ankle.
I have put in the plan to jog to the office on Wednesday morning but after my hamstring trouble at the weekend that seems ambitious. I will decide at the last minute whether to ride an extra day instead.
I am not going to race at Peterhead triathlon at the weekend.
So all that means a mess of a week and no co-ordinated plan.
Targets - Swim 2.2 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Training Review - Week 19 - May 7 to 13
Monday was an easy day of commutes before club swimming. Strange session this week with a long steady 2k swim.
Tuesday I did my commute to work and then rode out to Garlogie to marshall at this weeks TT race. After marshalling I rode home as well.
32 miles in a day is a big step up from anything I have done so far, as was the ride home from Garlogie where I turned on the gas. Over 17 mph for 12 miles with a loaded rucksack on after my heaviest day of the year so far was much more than I had hoped for.
Wednesday I decided to double up on short runs so I did my morning run to the train and then reversed it on the way home.
Thursday was lazy bike commutes and a trip to the pool for a disappointing reps session.
Friday I took a rest day to try and prep for racing in Saturday. I did a bit of stretching and rollering in the evening but not really enough.
Saturday I went to Inverness to run at the North of Scotland Championships. I started with the 400m hurdles. I did an extensive warm-up and tested out some hurdling with no real problems. Unfortunately when it came to race time the sections between the hurdles gave me much more trouble. I don't have the strength in my ankle to support a toe-striking sprinting movement and it was collapsing into every stride. After two hurdles I had to back off to a jog between them. I managed to struggle runs but in by far the worst time I have ever run.
Once upon a time at the same Championships I clattered hurdle 8 so hard that I feel, did a forward roll, got up and continued on to win the race in 64 seconds. This years effort was outside 95!
I iced up the ankle for the next couple of hours while I decided whether or not to take part in the 5k. I decided in the end to start it and just take it as a fitness test. At 800m in I felt quite comfortable and no pain from the ankle. At 1,000m I was feeling a twinge in my hamstring but I was running at 20-min pace so I thought if I eased off I might be fine. At 1,200m I decided that it was going to be safer to stop and not risk doing any serious damage.
A disappointing day overall. I stretched to 23 years my streak of holding one or other (or often both) North Championship hurdles titles but couldn't even finish a jog around a 5k, and couldn't even start the 110 Hurdles. Hopefully no significant damage done but I won't know for a couple of days as I don't have any more running planned until midweek.
Sunday I tried an easy jog with Dexter but my hamstring was having none of it. A very slow lap of the park with a heavy limp was all we could manage.
Basically a poor week after such a good start.
Targets - Swim 2.2 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 28 mins
Commute ride from office 7.3 miles in 30 mins.
Swim with TPT 2,150 in 45 mins.
Tuesday - Commute ride to office 7.1 miles in 27 mins.
Work to Garlogie 12.2 miles in 1 hour 11 mins.
Garlogie to home 12.4 miles in 43 mins.
Wednesday - Commute run via train 3.0 miles in 27 mins.
Commute run home via train 2.2 miles in 20 mins.
Thursday - Commute run via train 3.1 miles in 29 mins.
Commute run home via train 1.5 miles in 14 mins.
Swim at bucksburn 1,500m in 30 mins.
Friday - Rest Day.
Saturday - North Champs
400m Hurdles - WTF!
5,000m - DNF
110m Hurdles - DNS
About 2.5 miles of warm-up, cool-down and the bits of races that I did manage.
Sunday - Easy jog 0.8 miles in 12 mins.
Actuals - Swim 2.2 miles (3,650 m). Bike 46.1 miles. Run 13.1 miles.
0 short core, 0 short light weights and 1 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 54.5, (42.6), [46.9],
B 379.4, (356.0), [391.6],
R 111.5*, (112.6), [123.9].
Core - 24, (27)
Weights - 23, (27)
Yoga - 6, (7)
*Includes aqua-jogging and estimate treadmill values.
Tuesday I did my commute to work and then rode out to Garlogie to marshall at this weeks TT race. After marshalling I rode home as well.
32 miles in a day is a big step up from anything I have done so far, as was the ride home from Garlogie where I turned on the gas. Over 17 mph for 12 miles with a loaded rucksack on after my heaviest day of the year so far was much more than I had hoped for.
Wednesday I decided to double up on short runs so I did my morning run to the train and then reversed it on the way home.
Thursday was lazy bike commutes and a trip to the pool for a disappointing reps session.
Friday I took a rest day to try and prep for racing in Saturday. I did a bit of stretching and rollering in the evening but not really enough.
Saturday I went to Inverness to run at the North of Scotland Championships. I started with the 400m hurdles. I did an extensive warm-up and tested out some hurdling with no real problems. Unfortunately when it came to race time the sections between the hurdles gave me much more trouble. I don't have the strength in my ankle to support a toe-striking sprinting movement and it was collapsing into every stride. After two hurdles I had to back off to a jog between them. I managed to struggle runs but in by far the worst time I have ever run.
Once upon a time at the same Championships I clattered hurdle 8 so hard that I feel, did a forward roll, got up and continued on to win the race in 64 seconds. This years effort was outside 95!
I iced up the ankle for the next couple of hours while I decided whether or not to take part in the 5k. I decided in the end to start it and just take it as a fitness test. At 800m in I felt quite comfortable and no pain from the ankle. At 1,000m I was feeling a twinge in my hamstring but I was running at 20-min pace so I thought if I eased off I might be fine. At 1,200m I decided that it was going to be safer to stop and not risk doing any serious damage.
A disappointing day overall. I stretched to 23 years my streak of holding one or other (or often both) North Championship hurdles titles but couldn't even finish a jog around a 5k, and couldn't even start the 110 Hurdles. Hopefully no significant damage done but I won't know for a couple of days as I don't have any more running planned until midweek.
Sunday I tried an easy jog with Dexter but my hamstring was having none of it. A very slow lap of the park with a heavy limp was all we could manage.
Basically a poor week after such a good start.
Targets - Swim 2.2 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 28 mins
Commute ride from office 7.3 miles in 30 mins.
Swim with TPT 2,150 in 45 mins.
Tuesday - Commute ride to office 7.1 miles in 27 mins.
Work to Garlogie 12.2 miles in 1 hour 11 mins.
Garlogie to home 12.4 miles in 43 mins.
Wednesday - Commute run via train 3.0 miles in 27 mins.
Commute run home via train 2.2 miles in 20 mins.
Thursday - Commute run via train 3.1 miles in 29 mins.
Commute run home via train 1.5 miles in 14 mins.
Swim at bucksburn 1,500m in 30 mins.
Friday - Rest Day.
Saturday - North Champs
400m Hurdles - WTF!
5,000m - DNF
110m Hurdles - DNS
About 2.5 miles of warm-up, cool-down and the bits of races that I did manage.
Sunday - Easy jog 0.8 miles in 12 mins.
Actuals - Swim 2.2 miles (3,650 m). Bike 46.1 miles. Run 13.1 miles.
0 short core, 0 short light weights and 1 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 54.5, (42.6), [46.9],
B 379.4, (356.0), [391.6],
R 111.5*, (112.6), [123.9].
Core - 24, (27)
Weights - 23, (27)
Yoga - 6, (7)
*Includes aqua-jogging and estimate treadmill values.
Monday, 7 May 2018
Training Plan - Week 19 - May 7 to 13
This is the last week where the train is available as a commuting option so I have gone for a basically similar week again. A couple of morning commute jogs to the train station and trying to squeeze in enough midweek to avoid a huge weekend.
Instead of racing the Deeside Time Trial this week I am going to get my marshal volunteering job out of the way early this season.
I am going to Inverness on Saturday for the North Championships. I have entered both hurdles distances and the 5k. I am not in shape to race any of them but I am not going to give up a 23 year streak for the sake of not turning up.
My plan is to only hurdle if I think there is a reasonable chance of completing after I have done a bit of a warm-up. If I decide I can't hurdle then I will take the 5k as a fitness test instead.
I am going to Inverness on Saturday for the North Championships. I have entered both hurdles distances and the 5k. I am not in shape to race any of them but I am not going to give up a 23 year streak for the sake of not turning up.
My plan is to only hurdle if I think there is a reasonable chance of completing after I have done a bit of a warm-up. If I decide I can't hurdle then I will take the 5k as a fitness test instead.
Targets - Swim 2.2 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Training Review - Week 18 - Apr 30 to May 6
Monday I rode to work and went to club swimming. I had to shift in to the fast lane for the evening and adapt the set to remove a lot of kick work that my ankle still can't handle.
Tuesday was a busy day. I jogged to the train and jogged from the train in the morning. After work I went to the first Time Trial of the season. I did a bit of a warm-up, raced the 10-mile TT (slowly) and then did a short cool-down. Then I did a mile jog as well just to drop off my number and as a bit of an extended cool-down. And even that wasn't enough so I stopped at the pool on the way home and did a set of 100m reps.
Analysis of the TT shows my heart rate peaked at 154bpm. Same race last year I was never below 156bpm. That accounts for some of the 3 minutes slower that I rode, I just wasn't working as hard. Some more was accounted for by the weather, it looks like the more experienced and technical riders lost about 20-30 seconds, while people closer to my level were losing 45-60 seconds. That leaves me still losing about a minute to the ankle and the muscle loss. That isn't bad. I have another attempt in a fortnight where I can at least up my work rate and hopefully get some better weather.
Wednesday I try to recover by settling back in to an easy commute. Only the weather was monsoon style and I had to switch to my winter bike to cope with the conditions, so 'easy' isn't a great description. It is in dire need of a professional service even if the cold and wet hadn't been a struggle.
Thursday I jogged to the train. I took a slightly longer route to at least try an get over 5k. My ankle ballooned as a result and I limped around for the rest of the day. In the evening I went to the pool and did a set of reps. The first 10 minutes worth was shocking but once I got properly warmed up things improved and by the end of the session I was going pretty close to flat out.
I did manage to get out at lunchtime to collect new running shoes. I have had to take a major style change to try and get some more ankle support.
Friday I was back on my summer bike for easy commutes. Much more enjoyable in the nice weather.
And once again my crap planning means I get to the weekend with a huge list of smaller sessions and a big chunk of running miles to do. I squeezed a stretching and rollering session into Friday evening just to try and make that list into something manageable.
Saturday morning I went to the pool to try and do a set of faster reps. Overnight any benefit from the stretching had evaporated and my back and shoulders were too stiff to go at any sort of pace. I then went out to try and do a longer run. I managed to go over 5 miles for the first time, and kept that at under 9 min/mile pace. Nothing spectacular but definite progress.
In the evening I did a set of physio exercises and a core session. Then I decided to have another go on the roller. This time I focussed on some knots that clearly hadn't moved during Friday's attempt.
Sunday I slept in but when I did manage to drag myself out I went for a faster run round Dyce. 27 minutes for 5k is a long way from fast, but it is definitely progress. I finished off my week with weights, physio and yoga in the evening.
Through 50 miles of swimming. My plan was to be at 40 miles at the end of April. To be over 25% ahead of my swim target at this point is fantastic. It was showing in my swim times as well until the last couple of weeks where it has tailed off.
Targets - Swim 2.2 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 33 mins.
Commute ride 7.1 miles in 36 mins.
Swim with TPT 1,900m in 50 mins.
Tuesday - Jog to work (via train) 2.6 miles in 27 mins.
Warm-up and cool-down 3.6 in 14 mins.
DTCC 10-mile 30:13.
Cool down jog 1 mile in 10 mins.
Swim reps 700m in 16 mins.
Wednesday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.2 miles in 39 mins.
Thursday - Jog to work (via train) 3.0 miles in 30 mins.
Swim reps at bucksburn 1,750m in 36 mins.
Friday - Commute ride to office 7.2 miles in 30 mins.
Commute ride from office 7.1 miles in 36 mins.
Stretching and rollering session.
Saturday - Swim at bucksburn 900m in 18 mins.
Easy run 5.3 miles in 48 mins.
Physio exercises.
Core session.
Stretching and rollering session.
Sunday - Run 3.2 miles in 27 mins.
Physio exercises.
Weights session.
Yoga session 15 mins.
Actuals - Swim 3.3 miles (5,250 m). Bike 56.4 miles. Run 15.1 miles.
1 short core, 1 short light weights and 2 stretching / rollering session. 15 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 52.3, (40.4), [44.4],
B 333.3, (314.0), [345.4],
R 98.3*, (97.6), [107.4].
Core - 24, (26)
Weights - 23, (26)
Yoga - 6, (6)
*Includes aqua-jogging and estimate treadmill values.
Tuesday was a busy day. I jogged to the train and jogged from the train in the morning. After work I went to the first Time Trial of the season. I did a bit of a warm-up, raced the 10-mile TT (slowly) and then did a short cool-down. Then I did a mile jog as well just to drop off my number and as a bit of an extended cool-down. And even that wasn't enough so I stopped at the pool on the way home and did a set of 100m reps.
Analysis of the TT shows my heart rate peaked at 154bpm. Same race last year I was never below 156bpm. That accounts for some of the 3 minutes slower that I rode, I just wasn't working as hard. Some more was accounted for by the weather, it looks like the more experienced and technical riders lost about 20-30 seconds, while people closer to my level were losing 45-60 seconds. That leaves me still losing about a minute to the ankle and the muscle loss. That isn't bad. I have another attempt in a fortnight where I can at least up my work rate and hopefully get some better weather.
Wednesday I try to recover by settling back in to an easy commute. Only the weather was monsoon style and I had to switch to my winter bike to cope with the conditions, so 'easy' isn't a great description. It is in dire need of a professional service even if the cold and wet hadn't been a struggle.
Thursday I jogged to the train. I took a slightly longer route to at least try an get over 5k. My ankle ballooned as a result and I limped around for the rest of the day. In the evening I went to the pool and did a set of reps. The first 10 minutes worth was shocking but once I got properly warmed up things improved and by the end of the session I was going pretty close to flat out.
I did manage to get out at lunchtime to collect new running shoes. I have had to take a major style change to try and get some more ankle support.
Friday I was back on my summer bike for easy commutes. Much more enjoyable in the nice weather.
And once again my crap planning means I get to the weekend with a huge list of smaller sessions and a big chunk of running miles to do. I squeezed a stretching and rollering session into Friday evening just to try and make that list into something manageable.
Saturday morning I went to the pool to try and do a set of faster reps. Overnight any benefit from the stretching had evaporated and my back and shoulders were too stiff to go at any sort of pace. I then went out to try and do a longer run. I managed to go over 5 miles for the first time, and kept that at under 9 min/mile pace. Nothing spectacular but definite progress.
In the evening I did a set of physio exercises and a core session. Then I decided to have another go on the roller. This time I focussed on some knots that clearly hadn't moved during Friday's attempt.
Sunday I slept in but when I did manage to drag myself out I went for a faster run round Dyce. 27 minutes for 5k is a long way from fast, but it is definitely progress. I finished off my week with weights, physio and yoga in the evening.
Through 50 miles of swimming. My plan was to be at 40 miles at the end of April. To be over 25% ahead of my swim target at this point is fantastic. It was showing in my swim times as well until the last couple of weeks where it has tailed off.
Targets - Swim 2.2 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 33 mins.
Commute ride 7.1 miles in 36 mins.
Swim with TPT 1,900m in 50 mins.
Tuesday - Jog to work (via train) 2.6 miles in 27 mins.
Warm-up and cool-down 3.6 in 14 mins.
DTCC 10-mile 30:13.
Cool down jog 1 mile in 10 mins.
Swim reps 700m in 16 mins.
Wednesday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.2 miles in 39 mins.
Thursday - Jog to work (via train) 3.0 miles in 30 mins.
Swim reps at bucksburn 1,750m in 36 mins.
Friday - Commute ride to office 7.2 miles in 30 mins.
Commute ride from office 7.1 miles in 36 mins.
Stretching and rollering session.
Saturday - Swim at bucksburn 900m in 18 mins.
Easy run 5.3 miles in 48 mins.
Physio exercises.
Core session.
Stretching and rollering session.
Sunday - Run 3.2 miles in 27 mins.
Physio exercises.
Weights session.
Yoga session 15 mins.
Actuals - Swim 3.3 miles (5,250 m). Bike 56.4 miles. Run 15.1 miles.
1 short core, 1 short light weights and 2 stretching / rollering session. 15 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 52.3, (40.4), [44.4],
B 333.3, (314.0), [345.4],
R 98.3*, (97.6), [107.4].
Core - 24, (26)
Weights - 23, (26)
Yoga - 6, (6)
*Includes aqua-jogging and estimate treadmill values.
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