Monday, 23 June 2014

Training Review - Week 25 - June 16 to 22


Monday, I had planned to cycle to swimming but my legs were really suffering from racing so I decided to be sensible and just drive out.

Tuesday I went for a recovery run along the railway line. I decided to get my long run for the week in whilst taking it easy as my quads were still really stiff from Sunday's race. That plan was working fairly well on the way out as I tootled along in miles of 8:30, 8:29, 8:22. Then I turned round and heading back on the downhill section I did a 7:46 and the mathematician in the back of my head obviously had nothing better to do than point out that 8:30's would be 51 minutes, but averaging 8:20 would be 50 minutes, and 8:19 would be 49:54 and under-50 would be much better than 51, and that would only need me to do the last two downhill miles in 8:20. So I tried to hold the faster pace for the next mile and did 7:37. So now I am at 5 miles in 40:44 and I am thinking a 7:16 would get me under 48 minutes and average under 8 min/mile but it turns uphill at the end so I should just relax and remember this is meant to be an easy recovery run. So I eased off and tried to just stride comfortably in, and somehow did a 7:10. So the 3 miles out was 25:21 but back was 22:25. And all the time I still felt stiff from racing and not like I was running fluidly at all. Anyway, that is quite a long ramble to say that I am definitely running well.

So since I was feeling good I also did my weights and core sessions whilst watching the Brazil vs Mexico game.

Wednesday I took my trip out to Knockburn. Did my 4 mile loop in reverse. Started quite slowly again but once I was at the top of the hill I was nicely warmed up and came quite fast back down. Then I went in and did a couple of very easy laps in the water. 

Thursday and Friday I took very easily. I have some tight niggles that I want to ease off before racing at Forres so lots of rollering and stretching.

Saturday's Forres triathlon will get a post to itself.

Sunday was a recovery day. I stuck with this for the morning and just went for an easy pedal. When a clubmate of mine pulled alongside on his faster training ride I upped the pace a bit for half a mile for a quick chat but as soon as he turned off I backed off the pace again. My legs were feeling pretty clear after Saturday's race. I purposefully stuck to my plan not to finish off my weekly miles as n the afternoon my ironwoman training friend wanted company for a slow long run so I offered to run along with her for an hour and a half. We did a steady run which put me way over my run miles for the week. 

Another good running and swimming week. Slightly under on bike again but the bike section of Saturday's race was good so not really worried about the missing miles. And next week i will catch up a big chunk of them.

Target totals - Swim > 2 miles. Bike > 35 miles. Run > 12 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 10mins of wii yoga.

Monday - 
Swim with TPT. 1,900m in 55 mins.

Tuesday - Railway easy run. 6 miles in 48 mins.

Wednesday - Run 3.8 miles in 30 mins.
Swim 2 laps (1,200m) in 24 mins.

Thursday - Stretching and rollering - lots of.

Friday - Stretching and rollering - lots of.

Saturday - Forres Triathlon
Swim 400m, 7 mins.
TT bike 12.7km in 26 mins.
Run 2.3 miles in 16 mins.

Sunday - Bike 20.0 in 1hr 26 mins.
Run 8.7 miles in 1 hr 20 mins.


Actual totals - Swim 2.3 miles (3,500m). Bike 27.9 miles. Run 20.8 miles. 1 short core, 1 short light weights and 2 short long stretching sessions.  mins of wii yoga.




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