Training Plan - Week 39 - Sept 24 to 30

Back to the fracture clinic this Wednesday to see about getting my ankle screws removed. I am also booked in for a massage to see if that sorts my back out.

The rest of the week is set up for commuting but could be thrown out as work might continue to be a bit crazy this week. 


Targets - Swim 2.2 miles, Bike 42.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 38 - September 17 to 23

Monday I had a decent ride in to work and then a run home. I was drowning in sweat and felt completely empty and by the time I got home, so it wasn't a surprise that I was 3kg lighter than Sunday morning. Having a bag of crisps and a magnum for dinner the day before a tough double session probably wasn't a great idea. Before swimming I had to down a bottle of coke to try and find enough calories to get through the session.

Tuesday I did the reverse commutes with a run in and ride home. In the evening I had a lane to myself in the pool and did a proper swim reps session for the first time in a while. 

Wednesday I took the mountain bike to work through Storm Ali. The ride in wasn't terrible, the ride home was. About half way I decided that dicing with the traffic in the gusty crosswinds wasn't the best idea and I switched to an off-road route. That then turned in to its own adventure through some downed trees and searching for a route along the riverside where several companies seem to have fenced across the right of way. 

Thursday I decided on another run to work as I didn't fancy trying to ride back in through the storm. It was a bit of a struggle and probably too much for my ankle which swole up again. I was hobbling a bit getting in to the pool in the evening but it eased off in the water and I managed to do a decent set of 50m reps. 

Friday I rode the mountain bike in to work again through the rain in the morning. That was even less enjoyable than fighting the wind earlier in the week. I then had a day of chaos at work and I ended up having to get a lift home instead of riding home as it was too dark by the time I got out and I didn't have enough lights.

I had planned to run and swim at the weekend but ended up on work calls both days that took out my pool time and I only managed to get short runs in each day. I did manage a few smaller sessions on Sunday as well to round out my week as well. 

Clocking a marathon worth of run miles this week was enough to put me back over my base run target for the first time since Denmark. Also the two short runs at the weekend were both at a decent pace. Getting a lift home on Friday cost me a complete planned week but was necessary. 


Targets - Swim 2.2 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 - Commute ride to office 7.1 miles in 27 mins.
Commute run from office 6.9 miles in 66 mins.
Swim with TPT 2,100m in 58 mins.

Tuesday - Commute run to office 6.9 miles in 67 mins.
Commute ride from office 7.1 miles in 35 mins.
Swim at bucksburn 1,200m in 23 mins.

Wednesday - Commute ride mtb to office 7.1 miles in 38 mins.
Commute run from office 8.0 miles in 54 mins.

Thursday - Commute run to office 6.9 miles in 69 mins.
Swim at bucksburn 750m in 15 mins.
Stretching and rollering.

Friday - Commute ride mtb to office 7.1 miles in 30 mins. 

Saturday - Dyce jog 2.6 miles in 22 mins.

Sunday - Yoga session 20 mins.
Dyce run 3.1 miles in 24 mins. 
Core, weights, physio sessions. 

Actuals - Swim 2.5 miles (4,050 m). Bike 36.6 miles. Run 26.4 miles. 
1 short core, 1 short light weights and 1 stretching / rollering session. 20 mins of yoga.
Physio exercises x 1.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 95.2, (88.6), [97.5], 
B 1,290.6, (1.082.0), [1,190.2],
R 390.6*, (389.6), [428.6].
Core      - 38, (43)
Weights - 34, (43)
Yoga      - 18, (23)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 38 - Sept 17 to 23

No real plan for this week. Commutes to fit the weather and swim if and when my back is able.

Targets - Swim 2.2 miles, Bike 42.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 37 - Sept 10 to 16

Another disappointing week.

My whole week turned in to just commutes, two crappy trips to the pool and a short run on Sunday.

One of the muscles in my back has been spasming for the best part of a week now. Even when I am just sitting watching TV, as relaxed as I can be, it is still twitching away. That is affecting my sleep and giving me alignment problems when biking and running and is completely ruining any attempts at swimming. 

Short on swim miles this week and the problems with my back are concerning. The yoga session helped for a couple of hours but it was twitching away again before bed time.




Targets - Swim 3.0 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 - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.1 miles in 35 mins.
Swim with TPT 1,000m in 43 mins.

Tuesday - Commute run to office 6.9 miles in 1hr 7 mins.

Wednesday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.1 miles in 33 mins.

Thursday - Commute run to office 6.9 miles in 1hr 5 mins.

Friday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 32 mins.
Stretching and rollering.

Saturday - Swim at bucksburn 1,200m in 23 mins. 

Sunday - Yoga session 34 mins.
Dyce run 2.6 miles in 20 mins.

Actuals - Swim 1.3 miles (2,200 m). Bike 42.6 miles. Run 16.4 miles. 
0 short core, 0 short light weights and 2 stretching / rollering session. 34 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 92.7, (86.4), [95.0], 
B 1,254.2, (1.040.0), [1,144.0],
R 364.2*, (375.6), [413.2].
Core      - 37, (42)
Weights - 33, (42)
Yoga      - 17, (22)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 37 - Sept 10 to 16

This is my last big swim week. Which is overdue as I haven't actually made a 3-mile swim target for the entire 8 week block. 



Targets - Swim 3.0 miles, Bike 42.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 36 - September 3 to 9

Monday I managed 3 sessions despite dying of the cold. 

Tuesday I mangled 3 sessions despite still dying of the cold. 

Wednesday I realised it might be smarter to take it easy until I was clear of the cold but I still had to get to work and back. 

Thursday I thought I was rid of the cold until I got to the pool and then realised I wasn't.

Friday I took easy rides to work and then tried to take it a bit easier. 

Saturday I drove through to Elgin but did nothing else as I tried to have a bit of a rest before racing. 

Sunday I did an actual triathlon for the first time this year. 
Another good week on the bike. And my first triathlon of the year completed. First race ever on the mountain bike as well. 

Another bad week in the pool means I have fallen behind my stretch target for the first time this year.


Targets - Swim 3.0 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 - Commute ride to office 7.1 miles in 28 mins.
Commute run from office 6.9 miles in 68 mins.
Swim with TPT 1,000m in 22 mins.

Tuesday - Commute run to office 6.9 miles in 64 mins.
Commute ride from office 7.1 miles in 36 mins.
Swim at bucksburn 1,000 m in 21 mins.

Wednesday - Commute ride to office 7.1 miles in 30 mins.
Commute ride from office 7.1 miles in 33 mins.

Thursday -  Commute ride mtb to office 7.1 miles in 29 mins.
Commute ride mtb from office 7.1 miles in 43 mins.
Swim 450m in 12 mins.
Stretching and rollering session.

Friday - Commute ride mtb to office 7.1 miles in 31 mins.
Commute ride mtb from office 7.4 miles in 42 mins.

Saturday - Travel day.
Yoga session 10 mins

Sunday - Gordonstoun Super-Sprint Aquathlon
Warm-up jog 0.5 miles in 7 mins
Stretching
Swim 275m in 4:20
MTB 3.7 miles in 17:30
Run 1.5 miles in 11:30

Actuals - Swim 1.7 miles (2,725 m). Bike 60.8 miles. Run 15.8 miles. 
0 short core, 0 short light weights and 2 stretching / rollering session. 10 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 91.4, (83.4), [91.7], 
B 1,211.6, (998.0), [1097.8],
R 347.8*, (361.6), [397.8].
Core      - 37, (42)
Weights - 33, (42)
Yoga      - 16, (22)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 36 - September 3 to 9

The run numbers come down this week as I start to work on building speed for Ibiza. I am pretty sure I have measured this right as I am way too fatigued at the minute and more than due for a reduction in training load. I didn't have a single day off in August and racked up 55 sessions in the month. 

I suspect that may have contributed to the cold I had last week as my immune system was run down and after I couldn't fight it off, even a small bug was enough to wipe me out for days.

Targets - Swim 3.0 miles, Bike 42.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 35 - August 27 to September 2

Friday I woke up with a cold. I had already planned to take the train to work so that worked out nicely. Unfortunately I then had to jog half way home so I could collect my mountain bike, and then ride the second half.

Saturday I was much too sick to race at Alford. Frustrating as I only entered on Thursday night. Sunday was much the same.

Annoying to have still not managed a triathlon this year. Hopefully I will recover from the bug enough to race at Gordonstoun next weekend. 



Targets - Swim 3.0 miles, Bike 42.0 miles, Run 19.0 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 40 mins.
Swim with TPT 1,500m in 35 mins.

Tuesday - Commute ride to office 7.1 miles in 28 mins.
Commute ride from office 7.1 miles in 35 mins.
Swim at bucksburn 800m in 16 mins.

Wednesday - Commute ride to office 7.1 miles in 30 mins.
Commute run from office 6.9 miles in 72 mins.

Thursday - Commute run to office 6.9 miles in 68 mins.
Commute ride from office 7.1 miles in 33 mins.
Swim at bucksburn 1,600m in 30 mins. 
Stretching and rollering session.

Friday - Jog office to Evans 3.7 miles in 40 mins.
MTB ride Evans to home 3.4 miles in 18 mins.

Saturday - Sick day

Sunday - Sick day


Actuals - Swim 2.4 miles (3,900 m). Bike 46.0 miles. Run 17.5 miles. 
0 short core, 0 short light weights and 1 stretching / rollering session. 0 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 89.6, (80.4), [88.4], 
B 1,150.7, (956.0), [1051.6],
R 332.0*, (347.6), [382.4].
Core      - 37, (41)
Weights - 33, (41)
Yoga      - 15, (21)

*Includes aqua-jogging and estimate treadmill values.