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.
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