Monday, 29 October 2018

Training Plan - Week 44 - Oct 29 to Nov 4

I have a plan that runs to the end of the year, but it was meant to ramp up my run miles from here. Starting this week with a few shorter recovery runs and maybe a longer one at the weekend. That whole plan is a bit up in the air as I go for surgery again mid-November to remove the screws from my ankle. I still have no clear idea of what impact that surgery is going to have, or how much rehab time I will need. I have left the number in for this week while I acclimatise back to Scottish weather and commuting and will review again next week with a long-term view at Pontevedra.

This was also meant to be my recovery week from Ibiza so I have lighter swim and bike miles on the plan. Partly because I lose Monday to a travel day. 

Targets - Swim 1.0 miles, Bike 28.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.


Physio sessions x1. Yoga session x1.

Training Review - Week 43 - October 22 to 28

Monday, my bags finally arrived in Ibiza. 2 days after we had, and having stressed me a lot more than I needed in race week. We spent most of the morning just tootling around the town and visiting the local aquarium ("underwhelming", would be my full review). In the afternoon I did another short sea swim, but the swell was very different this time. Maybe because we are slightly further round the bay than Sunday. 

Tuesday was briefing day. That meant a drive half way across the island again. It also meant as much as possible of a rest day, with just a bit of stretching and rolling in the evening. 

Wednesday was race day, which I will post separately. 

Thursday morning I did an easy recovery jog in the morning before we went for some sightseeing and then along to watch some of the cross triathlon. Watching the damage to bikes and bodies throughout that race has discouraged me from applying to race it next year. 


Friday morning I did another attempt at a jog, but really struggled. My legs stiffened up a lot overnight. After a chilled out lunch I did a little bit of a swim before doing a bit of sunbathing for the first time this holiday.

Saturday the weather turned. I went out for a jog in the morning in the warm rain showers. It was less oppressive than my other runs this week but I was glad to be back indoors before the thunder and lightning started and the real downpour arrived. The weather was on and off all day and back to near Scottish temperatures so I decided against going for a swim.  

Sunday the weather had cleared a little so I did a slightly longer jog in the morning. It was still too cold to do another swim without the wetsuit and I didn't want to be packing it in my bag wet for the flight home tomorrow.

Not a bad week. Enjoyed the sun, relaxed a lot, had a decent race but a disappointing result at the European Champs. (I still can't find a sensible set of results so that I can understand my placing more clearly). 


Targets - Swim 2.2 miles, Bike 12.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1


Monday - Easy swim 650m in 13mins.

Easy run 1.2 miles in 10 mins.
Rollering session.

Tuesday
 - Registration and briefing.

Rollering session.

Wednesday - Yoga session.
ETU Ibiza Aquathlon
Swim 1,000m in 18:24.
Run 5,000m in 21:40.

Thursday - Recovery jog 2.5 miles in 24 mins.

Friday - Recovery jog 2.2 miles in 29 mins. 
Easy paddle 400m in 10 mins. 

Saturday - Recovery jog 2.6 miles in 23 mins.

Sunday - Easy jog 4.2 miles in 48 mins.


Actuals - Swim 1.3 miles (2,050m). Bike 0 miles. Run 15.8 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 103.1
, (99.6), [109.6], 
B 1,450.1, (1,244.0), [1,368.4],
R 445.2*, (459.6), [505.6].
Core      - 39, (47)
Weights - 34, (47)
Yoga      - 20, (27)

*Includes aqua-jogging and estimate treadmill values.

Monday, 22 October 2018

Training Plan - Week 43 - October 22 to 28

It is very late in the year to be racing but this doesn't seem to have occurred to the ETU and they have arranged for the European Championships in Ibiza this week. 

Might actually turn out to be a sensible time of year for it as the temperatures are still up in the 20's. That could even mean a non-wetsuit swim for the Aquathlon Champs. Not ideal, but might make it interesting. It is already going to be an unusual race for me as it is a deepwater start 1,000m out into the sea after getting ferried out to the start line.

This all results in some funny target numbers this week. I have left in swim and run miles to cover reccon, racing and tapering. I have left in a small cycling number to try and encourage me to hire a bike and test out the ETU cross triathlon course the day after my race. 


Targets - Swim 2.2 miles, Bike 12.0 miles, Run 14.0 miles.
Stretching session x2, Core session x1, Weights session x0.



Physio sessions x1. Yoga session x2.

Training Review - Week 42 - October 15 to 21




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 mtb to office 7.1 miles in 37 mins.

Commute ride mtb from office 7.6 miles in 47 mins.
Swim with TPT 500m in 30 mins.

Tuesday
 - Commute run via train 2.7 miles in 30 mins.

Swim at bucksburn 700m in 20 mins.
Stretching and rollering

Wednesday - Dyce jog 2.5 miles in 22 mins. 

Thursday - Commute ride mtb to office 7.1 miles in 35 mins.
Swim at bucksburn 20 min TT 1,200m.

Friday - Commute run via train 2.4 miles in 21 mins.
Commute ride mob from office 7.4 miles in 41 mins.

Saturday - Travel Day to Ibiza.

Sunday - Jog to recce 0.8 miles in 8 mins. 
Swim recce 600m in 21 mins.
Run recce 2.8 miles in 25 mins.


Actuals - Swim 1.8 miles (3,000m). Bike 29.2 miles. Run 11.2 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 101.8
, (97.4), [107.1], 
B 1,450.1, (1,232.0), [1,355.2],
R 429.4*, (445.6), [490.2].
Core      - 39, (47)
Weights - 34, (47)
Yoga      - 19, (27)

*Includes aqua-jogging and estimate treadmill values.

Monday, 15 October 2018

Training Plan - Week 42 - October 15 to 21

Somehow the European Championships have snuck up on me. We fly out to Ibiza on Saturday and I am nowhere near ready. 

Having the cold for the last fortnight has ruined my plans to do any speed work. Rather than try and cram some in this week I am just going to stick to commuting and not add any unnecessary injury risk. 

I also have a date now for getting surgery to remove the screws from my ankle in November. That means a hospital appointment this week for prep work and form-filling. 

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.


Training Review - Week 41 - October 8 to 14


I have been struggling with the cold all week. I tried to do a standard set of commutes on the mountain bike, they were slow but not terrible. My one attempt at a run commute on Thursday though ended with me having to stop for a packet of lockets and then taking the bus from there. 

Not ideal prep for Ibiza but I am going to have to live with it. 400 miles of running and 100 miles of swimming were much more than I could reasonably have expected when I was lying in Kirkhill forest waiting for the ambulance last December. 


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 mtb to office 7.1 miles in 34 mins.

Commute ride mtb from office 7.1 miles in 42 mins.
Jog with Dexter 1.9 miles in 20 mins. 
Swim with TPT 1,700m in 43 mins.

Tuesday
 - 
Commute ride mtb to office 7.1 miles in 35 mins.
Commute ride mtb from office 7.5 miles in 45 mins.
Swim at bucksburn 650m in 13 mins.

Wednesday - Commute ride mtb to office 7.1 miles in 36 mins.
Commute ride mtb from office 7.5 miles in 46 mins.
Stretching and rollering session.

Thursday - Commute run to bus 4.0 miles in 44 mins.
Commute run from bus 0.9 miles in 11 mins.

Friday - Commute ride mtb to office 7.1 miles in 40 mins.
Commute ride mtb from office 7.4 miles in 45 mins.

Saturday - Dyce jog 3.1 miles in 33 mins.

Sunday - Dyce jog 4.9 miles in 64 mins. 

Actuals - Swim 1.5 miles (2,400m). Bike 57.9 miles. Run 14.8 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 100.8, (95.2), [104.7]
, 

B 1,430.8, (1,196.0), [1,315.6],
R 414.9*, (431.6), [474.8].
Core      - 39, (46)
Weights - 34, (46)
Yoga      - 19, (26)

*Includes aqua-jogging and estimate treadmill values.

Monday, 8 October 2018

Training Plan - Week 41 - October 8 to 14


This week depends a bit on when I can shake my bug. I am planning to mountain bike in and out of work for the first couple of days but will see what happens from there. 

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.


Training Review - Week 40 - October 1 to 7


I didn't sleep well on Sunday. Mrs M had a bug so I had to sleep downstairs with Dexter. I had to start the week with a trip offshore. I managed to do a yoga session in the morning before I went to the airport. That didn't help much with the stress tough. I was working until bed time so didn't manage to get in the gym. 

Tuesday I came back in but spent the whole day in Norwich. I got back to Aberdeen in time to do half a swim session in the evening. 

Wednesday I was back in the office. I rode both ways and then took Dex out for a jog when I got home. 

Thursday was another pair of rides but the weather was shocking on the way home and I decided not to take Dexter out in the storm. I did manage a trip to the pool in the evening for a set of reps. 

Friday I woke up ready for a steady swim and some easy bike miles before racing on Saturday, but finally caught Mrs M's cold. After overdosing on lemsip I took Dex out for a decent walk and then I did go to the pool for an easy 30 minute swim. That was all I could manage though. 

The bug continued through the weekend so I had to skip Keith cross-country and I couldn't even manage to get any of the smaller sessions in. I did get out for a couple of walks with Dexter but nothing that counts as exercise. 

Not a great week considering it is only a fortnight to the European Championships and this was my last real chance to do some fast sessions. Also a bit of a waste of my Friday off. 



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 - Yoga session 22 mins.


Tuesday
 - Swim at bucksburn 800m in 16 mins.


Wednesday - Commute ride mtb to office 7.1 miles in 35 mins.
Commute ride mtb from office 7.4 miles in 42 mins.
Dyce jog with Dexter 2.6 miles in 38 mins.

Thursday - Commute ride mtb to office 7.1 miles in 35 mins.
Commute ride mtb from office 7.4 miles in 42 mins.
Swim at bucksburn 1,400m in 28 mins.

Friday - Swim at bucksburn 1,650m in 30 mins.

Saturday - Sick

Sunday -  Sick

Actuals - Swim 2.4 miles (3,850m).  Bike 29.0 miles. Run 2.6 miles. 
0 short core, 0 short light weights and 0 stretching / rollering session. 22 mins of yoga.
Physio exercises x 0.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 99.3, (93.0), [102.3]
, 

B 1,362.9, (1,160.0), [1,276.0],
R 400.1*, (417.6), [459.4].
Core      - 39, (45)
Weights - 34, (45)
Yoga      - 19, (25)

*Includes aqua-jogging and estimate treadmill values.