Monday afternoon I managed a final session in Denmark. I jogged down to the canal where they have basically hung a 50m long net from a pontoon to create a swimming pool in the canal. I got in and did an easy 10 minutes in the cool but salty water, then jogged back to the hotel again.
Tuesday was, as predicted, entirely lost to a travel day. It was a very long day and having left the hotel in Denmark at 9:30 we got home just before midnight. 3 hours of driving and 2 flights make for a very tough day of doing nothing.
Wednesday morning I was up and out the door at 6:30 to ride to work. It is good to be back on the bike. I am normally not a fan of commute rides. Aberdeen traffic is terrible and even in summer it is still chilly at that time in the morning. But the traffic is quieter through the summer holiday, and having had a good break I felt really good on the bike.
Thursday was quick and enjoyable rides to work again. In the evening I went to the pool, only to find they have shifted to their summer holiday timetable and were already closing just as I arrived.
Friday and it is back to more Aberdonian conditions. Cold and drizzly with a headwind in both directions adding several minutes each way.
Saturday I woke up in time to go for a swim, but instead just went back to sleep. I am still adjusting to being back from holiday and I hadn't planned to swim at all this week so catching up on sleep seemed more value-adding. Once I did finally drag myself out of bed I also skipped my planned run.
Sunday I jogged to the pool, paddled up and down for 20 minutes and then walked and jogged a bit on the way home. It was all a huge struggle. I am hoping it is just a combination of race fatigue, jet lag and work stress rather than the start of the flu that Mrs M has.
Targets - Swim 0.0 miles, Bike 42.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. Yoga session x1
Monday - Jog to pool 1 mile in 10 mins.
Easy swim in Copenhagen canal pool 500m in 10 mins.
Jog from pool 1 mile in 10 mins.
Tuesday - Travel day.
Wednesday - Ride to office 7.1 miles in 27 mins.
Ride from office 7.1 miles in 34 mins.
Thursday - Ride to office 7.1 miles in 26 mins.
Ride from office 7.1 miles in 33 mins.
Friday - Ride to office 7.1 miles in 31 mins.
Ride from office 7.1 miles in 36 mins.
Saturday - Rest day.
Sunday - Jog to pool 2.5 miles in 26 mins.
Steady swim 800m in 20 mins.
Jog from pool 2.5 miles in 33 mins.
Actuals - Swim 0.8 miles (1,300 m). Bike 42.6 miles. Run 7.0 miles.
0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 77.6, (62.4), [68.6],
B 856.6, (704), [774.4],
R 241.2*, (249.6), [274.6].
Core - 32, (36)
Weights - 30, (35)
Yoga - 13, (16)
*Includes aqua-jogging and estimate treadmill values.
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