Training Review - Week 28 - July 9 to 15

Monday morning I did a very easy jog around Amsterdam, just to try and keep my legs from completely seizing up before race day. In the evening I did a little bit of stretching after racking up 18,000 steps on a trip to the Rijksmuseum.

Tuesday was a travel day from Amsterdam to Billund and then on to Kolding. Our hotel is stunning. 

Wednesday was course familiarisation at the ITU Aquathon Champs, this will roll in to my race post. 

Thursday was race day, followed by another travel day of sorts as we went from Kolding to Copenhagen after the race. 

Friday, Saturday and Sunday mornings I did a little bit of a jogging in the morning to try and ease off my legs. None of them have helped. My ankle is definitely suffering from Wednesday's race and from the touristing. 

If I had run the watch during my warm-up I would probably have made my run mile target this week anyway.

I am very happy with this week. I managed to get round the World Champs, and not only did I not embarrass myself but I actually performed at a decent level. I finished in the top 10 GB athletes out of a selected team of 20 and finished 23rd at my first World Champs. I would be happy enough with that anyway but coming back from the broken leg that is pretty amazing.  

Targets - Swim 2.2 miles, Bike 0.0 miles, Run 10.0 miles.
Stretching session x1, Core session x1, Weights session x0.
Physio sessions x0. Yoga session x1.

Monday - 1.9 mile jog in 23 mins.
Stretching session.

Tuesday -  Travel day. Amsterdam - Billund - Kolding.

Wednesday - Yoga session 15 mins.
Swim familiarisation 1,100m in 20 mins. 
Stretching session.

Thursday - ITU World Aquathlon Champs
Swim 1,000m in 17:11
Run 5,000m in 22:11.
23rd, 10th GBR.

Friday - Recovery jog 1.1 miles in 15 mins. 

Saturday - Recovery jog 1.2 miles in 11 mins. 

Sunday - Recovery jog 2.2 miles in 28 mins. 



Actuals - Swim 1.3 miles (2,100 m). Bike 0.0 miles. Run 9.5 miles. 
0 short core, 0 short light weights and 2 stretching / rollering session. 15 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 76.1, (62.4), [68.6], 
B 814.0, (662.0), [728.2],
R 222.0*, (235.6), [259.2].
Core      - 32, (35)
Weights - 30, (35)
Yoga      - 13, (15)

*Includes aqua-jogging and estimate treadmill values.