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.
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