Training Plan - Week 48 - Nov 26 to Dec 2

The numbers this week are still completely meaningless again as I am still officially in rehab. I get my stitches out on Monday morning which should hopefully mean I can get back in the pool for a mixture of swimming and aqua-jogging through the week. 

Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 47 - Nov 19 to 25

Still in rehab so no swimming as I have to keep my dressing dry, and a complete ban from high impact activities means no running or biking until the bones recover. 


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1

Monday - 

Tuesday -  

Wednesday - 
  
Thursday - 

Friday - 

Saturday - 

Sunday -


Actuals - Swim 0.0 miles (0m). Bike 0.0 miles. Run 0.0 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 107.4, (109.6), [117.3], 
B 1,537.4, (1,398.0), [1,537.8],
R 481.8*, (531.6), [584.8].
Core      - 39, (51)
Weights - 34, (51)
Yoga      - 20, (31)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 47 - Nov 19 to 25

The numbers this week are still completely meaningless as I am still officially in rehab from the surgery to remove the screws from my ankle and not allowed to do anything significant until I get my stitches out next Monday. 

Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 46 - Nov 12 to 18

Monday I rode to and from work on the mountain bike again. I had to take the road version rather than the fun version on the way home as I ran out of batteries for my main front light and the secondary one is just for being seen rather than helping me see. 

In the evening I went to swimming but I was just not in the mood for it. I paddled a bit then went home. 

Tuesday I went in to Woodend to get the screws removed from my ankle. I finally got some semblance of a rehab profile. Two weeks until stitches get removed and 4-6 weeks until I can start back into higher impact activities. 

Wednesday I went back to work. Minimal pain in the ankle, obviously the incisions are there and are as painful as you would expect a couple of 1cm cuts to be, but nothing worse than that. Ankle mobility is definitely improved. I coped fine at work, and with driving. When I got home I went out for a walk, just to get my step count up beyond 3,000.

Thursday through Sunday I was just lazy. I am using my rehab period as an excuse to just laze about. I haven't managed half of my step target since Monday, but for no real reason. I am easily capable of walking the 12,000 steps a day whilst avoiding anything that the surgeon would consider high impact. I also could have easily done all of my smaller sessions and a physio set if I had just bothered to get on with them.  


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1

Monday - Commute ride mtb to office 7.1 in 38 mins.
Commute ride mtb from office 7.1 miles in 38 mins.
Swim with TPT 400m in 15 mins. 

Tuesday -  Surgery.

Wednesday - Back to work.
  
Thursday - 

Friday - 

Saturday - 

Sunday -


Actuals - Swim 0.2 miles (400m). Bike 14.2 miles. Run 0.0 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 107.4, (106.6), [117.3], 
B 1,537.4, (1,356.0), [1,491.6],
R 481.8*, (513.6), [565.0].
Core      - 39, (50)
Weights - 34, (50)
Yoga      - 20, (30)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 46 - Nov 12 to 18

The numbers this week are completely meaningless as I go in for surgery on Tuesday and have no idea what my rehab profile is going to look like. That is actually really annoying as it means I have done no planning for anything beyond Tuesday. 


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 45 - November 5 to 11

Another week of big numbers for no real reason. I should really be having a post-season rest but with my surgery coming on Tuesday I figured I might as well get some miles in before I might have to take an enforced break. 


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1

Monday - Commute ride mtb to office 7.1 in 35 mins.
Commute run from office 6.8 miles in 61 mins.
Swim with TPT 2,000m in 51 mins. 

Tuesday -  Commute run to office (via train) 3.3 miles in 33 mins.
Commute ride mtb from office 7.5 in 47 mins.

Wednesday -  Commute run from office (via train) 2.5 miles in 23 mins.
Stretching and rolling

Thursday - Commute ride mtb to office 7.1 miles in 34 mins.
Commute ride mtb from office 7.6 in 46 mins.
Swim at bucksburn 2,600m in 51 mins.

Friday - Commute ride mtb to office 7.1 miles in 44 mins.
Commute ride mtb from office 7.6 in 45 mins.

Saturday - Swim at bucksburn 850m in 15 mins.

Sunday - Run 5.7 miles in 49 mins. 


Actuals - Swim 3.4 miles (5,450m). Bike 44.0 miles. Run 18.3 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 107.2, (103.6), [114.0], 
B 1,523.2, (1,314.0), [1,445.4],
R 481.8*, (495.6), [545.2].
Core      - 39, (49)
Weights - 34, (49)
Yoga      - 20, (29)

*Includes aqua-jogging and estimate treadmill values.

Training Plan - Week 45 - Nov 5 to 11

The plan has a lot of big numbers this week as I am meant to be started into winter fitness training.

I have left them as they are but not sure what the value is when I am going in for surgery again next week. 


Targets - Swim 3.0 miles, Bike 42.0 miles, Run 18.0 miles.
Stretching session x1, Core session x1, Weights session x1.

Physio sessions x1. Yoga session x1.

Training Review - Week 44 - Oct 29 to Nov 4

It has been a hard week to deal with as I had a funeral midweek and went to visit my dad at the weekend. This is the first time I have seen him since he lost his hair to the chemo and the first time he has looked like he isn't winning against the cancer. While I have known he is losing for a long time, this was the first time it was really visible. 


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

Monday - Easy jog 3.1 miles in 30 mins.

Tuesday - Commute ride mtb to office 7.1 miles in 38 mins.
Commute ride mtb from office 7.4 miles in 50 mins.
Swim at bucksburn 800m in 16 mins.

Wednesday - Commute ride mtb to office 7.1 miles in 38 mins.
Commute run from office 6.9 miles in 62 mins.

Thursday - Funeral.

Friday - Commute run via train to office 3.1 miles in 33 mins.
Commute ride mtb from office 7.5 miles in 45 mins.

Saturday - Easy jog 5.2 miles in 52 mins.

Sunday - Swim 300m in 8 mins.


Actuals - Swim 0.7 miles (1,100m). Bike 29.1 miles. Run 18.3 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 103.8, (100.6), [110.7], 
B 1,471.7, (1,272.0), [1,399.2],
R 463.5*, (477.6), [525.4].
Core      - 39, (48)
Weights - 34, (48)
Yoga      - 20, (28)

*Includes aqua-jogging and estimate treadmill values.