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.
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