Training Review - Week 39 - Sept 24 to 30

Monday I took the mountain bike to work with the intention of running home. I ended up stuck at work 2 hours too late and there was no way I was fuelled for a 7 mile run so I took the sensible option and rode home. I decided to take a bit of a detour near the end to get some off-roading practice and try and enjoy it a little bit. That took what little energy I had left and by the time I had showered and had some dinner it was all I could do to crash out on the sofa. So a missed run and swim session and it is only Monday.

Tuesday I took the mountain bike to work again but this time I managed to get out of work only half an hour late. I took another mountain biking detour to at least enjoy my ride home. I also managed to drag myself to the pool in the evening for an easy 1,000m swim.

Wednesday I had to go to the fracture clinic to make a case for my screw removal. That meant driving my commutes. Again I got caught in an overly long work day and by the time I got home I was too exhausted to drag myself to exercise. 

Thursday I took the mountain bike to work again. In the afternoon I had a dentist appointment so got a lift home. I managed to go to the pool in the evening but the best I could manage was a 10 minute set of 50m sprint reps. 

Friday morning I jogged to work. It didn't feel particularly quick but was actually the fastest I have done this year by a couple of minutes. Also my first time under a 9 min/mile average. Definitely starting to see some progress again but still need more speed before Ibiza. In the afternoon I rode the mountain bike home but I was just desperate to get out away from the office for a bit so took the straightest route home. 

Saturday I managed a swim in the morning before work hijacked my day again. 

Sunday I considered trying to cram in all the numbers for the week but decided instead to stick with a short run and then trying to finish off some of the smaller sessions in the afternoon.

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 mtb to office 7.1 miles in 34 mins.
Commute ride mtb from office 7.3 miles in 40 mins.

Tuesday - Commute ride mtb to office 7.1 miles in 32 mins.
Commute ride mtb from office 7.6 miles in 45 mins.
Swim at bucksburn 1,000m in 18 mins.

Wednesday - Nothing

Thursday - Commute ride mtb to office 7.1 miles in 32 mins.
Swim at bucksburn 500m in 10 mins. 

Friday - Commute run to office 6.9 miles in 62 mins.
Commute ride mtb from office 7.1 miles in 43 mins.

Saturday - Swim at bucksburn 1,200m in 24 mins. 

Sunday - Dyce jog 3.3 miles in 43 mins.
Core, physio sessions. 

Actuals - Swim 1.7 miles (2,700 m). Bike 43.3 miles. Run 10.2 miles. 
1 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 1.

Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 96.9, (90.8), [99.9], 
B 1,333.9, (1,124.0), [1,236.4],
R 397.5*, (403.6), [444.0].
Core      - 39, (44)
Weights - 34, (44)
Yoga      - 18, (24)

*Includes aqua-jogging and estimate treadmill values.