My last full week before I fly out to Denmark. The plan says this is a taper week with less run miles in it, although that is partly because I made a copy and paste mistake when I was writing the plan.
Tuesday night is the local TT race at Fintray so I will pedal out from home in the evening.
I am going to have another attempt at doing a sea swim on Thursday night. Hopefully it is better weather this week as this is my last chance before swim familiarisation the day before my race.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 11.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
Monday, 25 June 2018
Training Review - Week 25 - Jun 18 to 24
Monday was a simple ride in to work and then a slightly detoured extended ride to get home. The evening swim session was longer than the last few weeks, but I am managing to hold the same pace at reps over the extended distance.
Tuesday I spent the day at a funeral. Once I got home I went out for a run to try and clear my head and then to the pool. Neither helped.
Wednesday and Thursday I rode to work on my winter bike. Almost drowned on both rides but survived. Both evenings I did some extra stretching work and light massage work on my ankle. I should probably have started on this a few weeks back. I was planning a sea swim on Thursday evening but the weather conditions were crazy so I decided to just go to the pool and do any easy session instead. I had a lane to myself so took the opportunity to do some mixed stroke work.
Friday I took easy rides to work. The weather was much better so I was back on the summer bike. In the evening I did another lot of massage work on my swollen ankle. It is softening each day but bruising up afterwards and then refilling and stiffening.
Saturday morning I went for an easy run. The massage work over the previous days has reduced the swelling in my ankle but the stiffness and pain come back overnight and it is not great to run on once the fluid refills. In the evening I went through a set of physio, weights and core exercises.
Sunday I decided to try and do a run reps session. I managed 4 small laps in the park at a decent, but not fantastic pace. After sleeping through the England game I did an additional weights session and some yoga to round out my week.
Through 70 swim miles, 700 bike miles and 200 run miles with a week to go until mid-year. That is much more than I could have hoped for. I have done much more swimming than I had planned, and more properly constructed swim sessions and on the back of that I am swimming close to my best. I am not riding fast, but I am riding plenty and it is keeping my aerobic fitness high. I am not running well, but I am running.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 8.6 miles in 46 mins.
Swim with TPT 2,350m in 55 mins.
Tuesday - Dyce jog 4.6 miles in 44 mins.
Swim at bucksburn 750m in 15 mins.
Wednesday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.1 miles in 36 mins.
Stretching and rollering session.
Thursday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 42 mins.
Swim at bucksburn 1,000m in 24 mins.
Stretching and rollering session.
Friday - Commute ride to office 7.1 miles in 29 mins.
Commute ride from office 8.0 miles in 43 mins.
Saturday - Dyce jog 5.2 miles in 52 mins.
Physio exercises.
Weights session.
Core session.
Sunday - Run reps 4.4 miles in 49 mins.
Yoga session 18 mins.
Weights session.
Actuals - Swim 2.5 miles (4,100 m). Bike 59.2 miles. Run 14.2 miles.
1 short core, 2 short light weights and 2 stretching / rollering session. 18 mins of yoga.
Physio exercises x 1.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 70.2, (55.8), [61.4],
B 703.2, (590.0), [649.0],
R 201.8*, (200.6), [220.7].
Core - 31, (32)
Weights - 29, (32)
Yoga - 11, (12)
*Includes aqua-jogging and estimate treadmill values.
Monday, 18 June 2018
Training Review - Week 24 - June 11 to 17
My week started with two tough commutes. The road was damp and the constant drizzle made it hard work, but on top of my depression and sleep problems over the weekend it was all I could do to get to work and back.
I went to swimming but it was a total waste of time. I tried to warm-up but my ankle and foot were swollen and cramping. Then I found out the main session was all pack swimming for outdoors and there is no way I am swimming in a pack and risking contact on my ankle. So I got out and went home. Waste of an evening, should have just gone to bucksburn and done my own session. In future any week when the session isn't out before I leave home I am not going, and any week that the session is out in time but doesn't suit me I am not going. This has been a while coming, but I have again reached a point where I am fed up wasting my time and petrol on going out to Inverurie for sessions that aren't adding value.
Tuesday I went to Drumoak for a 10-mile TT on the 'fast' course. Unfortunately some roadworks meant it was cut to just 8.6 miles. I did manage to get round that at an average over 20mph, so still improving, but not anywhere near close to a good time.
Wednesday I jogged in to work, about 3 minutes faster than last week.
Thursday I took the winter bike for my commutes, and the pace was reflective of that change. It is in a terrible state and needs more than just a service to make it sensible to ride.
Friday I did my commutes back on my summer bike, and intended in the evening to catch up on smaller session to free up some time at the weekend. Instead I watched Portugal vs Spain and fell asleep on the sofa.
Saturday I did the falling asleep in front of the football part first, this time during Argentina vs Iceland. This is the second weekend in a row where I have crashed so heavily. I may need to adjust my caffeine intake at work again to try not to have such issues at the weekend. I did manage to drag myself out for a jog after I woke up. I did at least manage to stay awake for long enough to do core and stretching sessions before bed time.
Sunday I went out to Knockburn in the morning for a couple of easy swim laps and then an attempt at a slightly longer run at a decent pace. In between World Cup matches I decided to sneak out for another run round Dyce. In the evening I did a yoga session.
Not a bad week but the ankle swelling is worse again and I spent another weekend randomly falling asleep.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 38 mins
Swim with TPT 300m in 7 mins.
Tuesday - Warm-up 2.8 miles in 11 mins.
TT 8.6 miles in 25:48.
Cool down 4 miles in 17 mins.
Wednesday - Commute run to office 6.9 miles in 64 mins.
Thursday - Commute ride to office 7.1 miles in 38 mins.
Commute ride from office 7.1 miles in 45 mins
Swim at bucksburn 1,500m in 30 mins.
Friday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 37 mins
Saturday - Dyce jog 4.7 miles in 46 mins.
Core session.
Stretching and rollering session.
Sunday - Swim at Knockburn 1,700m in 29 mins.
Run at Knockburn 1.3 miles in 10 mins.
Dyce Jog 2.6 miles in 22 mins.
Yoga session 18 mins.
Actuals - Swim 2.2 miles (3,500 m). Bike 58.0 miles. Run 15.5 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 18 mins of yoga.
Physio exercises x 1.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 67.7, (53.6), [59.0],
B 644.1, (554.0), [609.4],
R 187.6*, (186.6), [205.3].
Core - 30, (32)
Weights - 27, (32)
Yoga - 10, (12)
*Includes aqua-jogging and estimate treadmill values.
I went to swimming but it was a total waste of time. I tried to warm-up but my ankle and foot were swollen and cramping. Then I found out the main session was all pack swimming for outdoors and there is no way I am swimming in a pack and risking contact on my ankle. So I got out and went home. Waste of an evening, should have just gone to bucksburn and done my own session. In future any week when the session isn't out before I leave home I am not going, and any week that the session is out in time but doesn't suit me I am not going. This has been a while coming, but I have again reached a point where I am fed up wasting my time and petrol on going out to Inverurie for sessions that aren't adding value.
Tuesday I went to Drumoak for a 10-mile TT on the 'fast' course. Unfortunately some roadworks meant it was cut to just 8.6 miles. I did manage to get round that at an average over 20mph, so still improving, but not anywhere near close to a good time.
Wednesday I jogged in to work, about 3 minutes faster than last week.
Thursday I took the winter bike for my commutes, and the pace was reflective of that change. It is in a terrible state and needs more than just a service to make it sensible to ride.
Friday I did my commutes back on my summer bike, and intended in the evening to catch up on smaller session to free up some time at the weekend. Instead I watched Portugal vs Spain and fell asleep on the sofa.
Saturday I did the falling asleep in front of the football part first, this time during Argentina vs Iceland. This is the second weekend in a row where I have crashed so heavily. I may need to adjust my caffeine intake at work again to try not to have such issues at the weekend. I did manage to drag myself out for a jog after I woke up. I did at least manage to stay awake for long enough to do core and stretching sessions before bed time.
Sunday I went out to Knockburn in the morning for a couple of easy swim laps and then an attempt at a slightly longer run at a decent pace. In between World Cup matches I decided to sneak out for another run round Dyce. In the evening I did a yoga session.
Not a bad week but the ankle swelling is worse again and I spent another weekend randomly falling asleep.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 38 mins
Swim with TPT 300m in 7 mins.
Tuesday - Warm-up 2.8 miles in 11 mins.
TT 8.6 miles in 25:48.
Cool down 4 miles in 17 mins.
Wednesday - Commute run to office 6.9 miles in 64 mins.
Thursday - Commute ride to office 7.1 miles in 38 mins.
Commute ride from office 7.1 miles in 45 mins
Swim at bucksburn 1,500m in 30 mins.
Friday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.1 miles in 37 mins
Saturday - Dyce jog 4.7 miles in 46 mins.
Core session.
Stretching and rollering session.
Sunday - Swim at Knockburn 1,700m in 29 mins.
Run at Knockburn 1.3 miles in 10 mins.
Dyce Jog 2.6 miles in 22 mins.
Yoga session 18 mins.
Actuals - Swim 2.2 miles (3,500 m). Bike 58.0 miles. Run 15.5 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 18 mins of yoga.
Physio exercises x 1.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 67.7, (53.6), [59.0],
B 644.1, (554.0), [609.4],
R 187.6*, (186.6), [205.3].
Core - 30, (32)
Weights - 27, (32)
Yoga - 10, (12)
*Includes aqua-jogging and estimate treadmill values.
Sunday, 17 June 2018
Training Plan - Week 25 - Jun 18 to 24
No TT option this week but I will get plenty of miles commuting again.
I have managed to get in with an organised sea swim midweek.
I don't know where any of the running miles are coming from this week. If possible I am going to try and get some of them by doing a reps session.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
I have managed to get in with an organised sea swim midweek.
I don't know where any of the running miles are coming from this week. If possible I am going to try and get some of them by doing a reps session.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
Monday, 11 June 2018
Training Plan - Week 24 - Jun 11 to 17
I am going to try a 10-mile TT on the faster Drumoak course this week. I don't really have an expectation of a fast time, I mostly just want a higher intensity aerobic outing than I am getting from commuting, swimming and jogging.
The rest of my week I haven't really planned. My ankle is changing from day to day and I want to take any available opportunities to put faster sessions into it.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
The rest of my week I haven't really planned. My ankle is changing from day to day and I want to take any available opportunities to put faster sessions into it.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
Training Review - Week 23 - June 4 to 10
I had a solid week of commuting but I also managed to run in the evenings on both Monday, Tuesday and Friday. I then decided to give my ankle a proper run test by running to work on Thursday morning. By far my longest run so far, and at a pretty reasonable pace as well.
That left me with the weekend just to tidy up the smaller sessions, giving me an opportunity to either take a proper rest, or to get ahead.
Saturday I slept in. Then once I did drag myself out of bed I spent the rest of the day on the sofa struggling with exhaustion and depression. After averaging over 20,000 steps a day through the week I couldn't get to 2,000 on Saturday. That was not what I had planned for a rest day.
Sunday I was still having problems with my depression but I forced myself through a yoga session and then out to Knockburn. I was fine once I was there and managed two good swim laps of the loch. First lap in the wetsuit, followed by a quick transition practice to make sure I could get out of the suit and in to my running shoes. Then a second lap without the wet suit, then I did a second transition practice and ran a lap.
Once I was home I did my core weights and physic sessions for the week.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 37 mins
Dyce run 2.6 miles in 20 mins.
Swim with TPT 2,050m in 45 mins.
Tuesday - Commute ride to office 7.1 miles in 26 mins.
Commute ride from office 7.1 miles in 37 mins.
Dyce run 2.6 miles in 20 mins.
Swim at bucksburn 1,700m in 30 mins.
Wednesday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 37 mins.
Thursday - Commute run to office 6.9 miles in 68 mins.
Friday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 35mins.
Dyce jog 2.7 miles in 24 mins.
Saturday - depression.
Sunday - Yoga session 25 mins.
Stretching session.
Knocburn swim 2 laps (1,394m in 26 mins).
Knockburn brick run 0.6 miles in 5 mins.
Core session.
Weights session.
Physio session.
Actuals - Swim 3.3 miles (5,446 m). Bike 56.8 miles. Run 15.4 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 25 mins of yoga.
Physio exercises x 1.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 65.6, (51.4), [56.5],
B 586.1, (518.0), [569.8],
R 172.1*, (172.6), [189.9].
Core - 29, (31)
Weights - 27, (31)
Yoga - 9, (11)
*Includes aqua-jogging and estimate treadmill values.
That left me with the weekend just to tidy up the smaller sessions, giving me an opportunity to either take a proper rest, or to get ahead.
Saturday I slept in. Then once I did drag myself out of bed I spent the rest of the day on the sofa struggling with exhaustion and depression. After averaging over 20,000 steps a day through the week I couldn't get to 2,000 on Saturday. That was not what I had planned for a rest day.
Sunday I was still having problems with my depression but I forced myself through a yoga session and then out to Knockburn. I was fine once I was there and managed two good swim laps of the loch. First lap in the wetsuit, followed by a quick transition practice to make sure I could get out of the suit and in to my running shoes. Then a second lap without the wet suit, then I did a second transition practice and ran a lap.
Once I was home I did my core weights and physic sessions for the week.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 37 mins
Dyce run 2.6 miles in 20 mins.
Swim with TPT 2,050m in 45 mins.
Tuesday - Commute ride to office 7.1 miles in 26 mins.
Commute ride from office 7.1 miles in 37 mins.
Dyce run 2.6 miles in 20 mins.
Swim at bucksburn 1,700m in 30 mins.
Wednesday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 37 mins.
Thursday - Commute run to office 6.9 miles in 68 mins.
Friday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 35mins.
Dyce jog 2.7 miles in 24 mins.
Saturday - depression.
Sunday - Yoga session 25 mins.
Stretching session.
Knocburn swim 2 laps (1,394m in 26 mins).
Knockburn brick run 0.6 miles in 5 mins.
Core session.
Weights session.
Physio session.
Actuals - Swim 3.3 miles (5,446 m). Bike 56.8 miles. Run 15.4 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 25 mins of yoga.
Physio exercises x 1.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 65.6, (51.4), [56.5],
B 586.1, (518.0), [569.8],
R 172.1*, (172.6), [189.9].
Core - 29, (31)
Weights - 27, (31)
Yoga - 9, (11)
*Includes aqua-jogging and estimate treadmill values.
Monday, 4 June 2018
Training Plan - Week 23 - June 4 to 10
My plan was to start cutting bike miles so that I could put more effort into the running speed at this point. That doesn't really work as I still have to commute most days.
I am not going to time trial this week again, I don't like this week's course.
I am going to try a run commute though. The fracture clinic said to try and get on with as much as I can and just manage the swelling and pain as I go. And I have reached the point where I am just going to have to accept that I won't run well in Denmark. Instead of trying to get into fast shape I am just going to run as much as I can and make sure that I am able to run the full 5k at a decent pace.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
I am not going to time trial this week again, I don't like this week's course.
I am going to try a run commute though. The fracture clinic said to try and get on with as much as I can and just manage the swelling and pain as I go. And I have reached the point where I am just going to have to accept that I won't run well in Denmark. Instead of trying to get into fast shape I am just going to run as much as I can and make sure that I am able to run the full 5k at a decent pace.
Targets - Swim 2.2 miles, Bike 36.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1.
Training Review - Week 22 - May 29 to June 3
Monday I rode to work and back before getting stuck into the rest of the heavy lifting DIY. In the evening I went to swimming where we did a set of drafting skills work.
Tuesday I was meant to go for a 25-mile TT in the evening so I drove to work. Through the day my hay fever was bothering me and by clocking off time I was completely exhausted. I just drove home and went straight to bed instead. That is only my second rest day since Valentines and it was long overdue.
Wednesday started with a short jog before a double trip to the hospital. The fracture clinic tell me I may have another 6 months of the ankle swelling and that was the considerably better news from the hospital. I then spent a chunk of the afternoon waving a sledgehammer around for a while and doing the remaining heavy lifting bits of DIY.
Thursday was another short jog in the morning before returning to the hospital to collect Mrs M. By evening time she was settled back in at home so I decided to jog to and from bucksburn for a distraction and a short swim session.
Friday I was back at work so I rode both commutes.
Saturday morning I caught up on a lot of my missed sleep from midweek before going out for a very warm run. In the afternoon I interrupted the next phase of my DIY binge to do a core session and some rollering.
Sunday I jogged to the pool and did an easy swim before jogging home again. Before lunch I finished on the rest of my week with yoga, weights, physio and an additional core session. In the evening I decided to spend some extra time trying to stretch out the worst problems in my back and all down the right side to try and make my trip to podiatry on Monday a bit more representative of my normal posture.
While I have done a decent volume of running this week, it has all been in bite-size chunks at slow pace again. Short on biking after missing the 25-TT and two days worth of commute rides. Short on swimming as well.
But none of that really matters this week. It has been a terrible week and I could do with not going to the hospital again for a while. Unfortunately we are back again at least once more next 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 7.1 miles in 39 mins.
Commute ride from office 7.1 miles in 37 mins.
Swim with TPT 1,750m in 55 mins.
Tuesday - Empty
Wednesday - Dyce jog 3.1 miles in 33 mins.
Thursday - Dyce jog 3.3 miles in 34 mins.
Jog to bucksburn 2.5 miles in 24 mins.
Easy swim 750m in 14 mins.
Jog from bucksburn 2.5 miles in 22 mins.
Friday - Commute ride to office 7.2 miles in 33 mins.
Commute ride from office 7.3 miles in 36 mins.
Physio session.
Saturday - Dyce run 4.2 miles in 41 mins.
Core session.
Stretching and rollering.
Sunday - Jog to pool 2.6 miles in 25 mins.
Easy swim 1,000m in 20mins.
Jog from pool 2.5 miles in 23 mins.
Weights session.
Yoga session.
Physio session.
Core session.
Stretching session.
Actuals - Swim 2.2 miles (3,500 m). Bike 28.7 miles. Run 20.7 miles.
1 short core, 1 short light weights and 2 stretching / rollering session. 25 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 62.3, (49.2), [54.1],
B 529.3, (482.0), [530.2],
R 156.7*, (157.6), [173.4].
Core - 28, (30)
Weights - 26, (30)
Yoga - 8, (10)
*Includes aqua-jogging and estimate treadmill values.
Tuesday I was meant to go for a 25-mile TT in the evening so I drove to work. Through the day my hay fever was bothering me and by clocking off time I was completely exhausted. I just drove home and went straight to bed instead. That is only my second rest day since Valentines and it was long overdue.
Wednesday started with a short jog before a double trip to the hospital. The fracture clinic tell me I may have another 6 months of the ankle swelling and that was the considerably better news from the hospital. I then spent a chunk of the afternoon waving a sledgehammer around for a while and doing the remaining heavy lifting bits of DIY.
Thursday was another short jog in the morning before returning to the hospital to collect Mrs M. By evening time she was settled back in at home so I decided to jog to and from bucksburn for a distraction and a short swim session.
Friday I was back at work so I rode both commutes.
Saturday morning I caught up on a lot of my missed sleep from midweek before going out for a very warm run. In the afternoon I interrupted the next phase of my DIY binge to do a core session and some rollering.
Sunday I jogged to the pool and did an easy swim before jogging home again. Before lunch I finished on the rest of my week with yoga, weights, physio and an additional core session. In the evening I decided to spend some extra time trying to stretch out the worst problems in my back and all down the right side to try and make my trip to podiatry on Monday a bit more representative of my normal posture.
While I have done a decent volume of running this week, it has all been in bite-size chunks at slow pace again. Short on biking after missing the 25-TT and two days worth of commute rides. Short on swimming as well.
But none of that really matters this week. It has been a terrible week and I could do with not going to the hospital again for a while. Unfortunately we are back again at least once more next 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 7.1 miles in 39 mins.
Commute ride from office 7.1 miles in 37 mins.
Swim with TPT 1,750m in 55 mins.
Tuesday - Empty
Wednesday - Dyce jog 3.1 miles in 33 mins.
Thursday - Dyce jog 3.3 miles in 34 mins.
Jog to bucksburn 2.5 miles in 24 mins.
Easy swim 750m in 14 mins.
Jog from bucksburn 2.5 miles in 22 mins.
Friday - Commute ride to office 7.2 miles in 33 mins.
Commute ride from office 7.3 miles in 36 mins.
Physio session.
Saturday - Dyce run 4.2 miles in 41 mins.
Core session.
Stretching and rollering.
Sunday - Jog to pool 2.6 miles in 25 mins.
Easy swim 1,000m in 20mins.
Jog from pool 2.5 miles in 23 mins.
Weights session.
Yoga session.
Physio session.
Core session.
Stretching session.
Actuals - Swim 2.2 miles (3,500 m). Bike 28.7 miles. Run 20.7 miles.
1 short core, 1 short light weights and 2 stretching / rollering session. 25 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 62.3, (49.2), [54.1],
B 529.3, (482.0), [530.2],
R 156.7*, (157.6), [173.4].
Core - 28, (30)
Weights - 26, (30)
Yoga - 8, (10)
*Includes aqua-jogging and estimate treadmill values.
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