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.