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.
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