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.