Tuesday I did a gentle recovery run. After 3 hard days and with a double session planned on Wednesday I decided to stick to a gentle run just to try and clear my legs out. It was very hot but I ticked along nicely. My legs are still pretty heavy, I am going to need to ease off maybe from Thursday to try and recover enough for racing on Sunday.
Wednesday I took my TT bike out to Knockburn and went for a couple of laps round the triathlon route. The wind was massively different between laps. This meant some strange Strava comparisons between the two laps. Fairly similar times for the full lap but the sections within each lap vary by between 20-80 seconds a mile depending on the crosswind / headwind / tailwind on the different sections of each lap. One thing that it did show was that I have not spent anything like enough time in my TT position this year and the shoulder and neck muscles involved in that need some serious work before Knockburn Standard in 3 weeks time.
Then I went in for a swim. The wind still couldn't make up it's mind about which direction to go so there was a bit of chop and some tidal action to deal with. I did my first lap in my wet suit as usual, but the water was so warm I decided to do the next lap in just my tri-suit. it was much more relaxed and enjoyable being out of the rubber suit, but it was also over a minute slower.
Thursday I decided to clear up some of my miles for the week so that Huntly Sprint will finish them off. I did the reverse of Tuesday's recovery run to get me close enough to my run target. I will either do a short ride on friday or saturday to check out bike tyre pressures and get some time in my TT position again.
Friday I was going to just do an easy pedal round the block to do a few miles and check out my bike for racing. Instead I had an option to do a point to point 10-mile ride in the sunshine so I took that. the plan being to get picked up at the far end. I figured it would take me about 35 minutes (net-uphill, and lumpy and twisty and I wasn't planning to work that hard) and the driver about 25 minutes so I planned for a 10 minute head start and set off. Turns out she only gave me about 5 minutes, but I didn't find that out until the end. As I was cruising along quite comfortably, passing traffic and loving the weather I got a bit carried away and pushing a lot harder than I had planned. For the last couple of miles I spent as much time looking back for the car I was now in a de-facto race with that I did watching the road in front. I rolled in to the car park where we planned to meet on 30 mins 35, coasted round the car park to find a post to lean on, but before I had even unclipped the car arrived. So I maybe won by 25 seconds.
Saturday I had a full-on rest day. Less than 4,500 steps through the whole day. A bit of ironing, a trip to the cinema and a wander round Sainsburys.
Sunday was Huntly Triathlon, which will get a race report all to itself.
Accidentally quarter of a mile short on running as I didn't do a run warm-up. Great race at Huntly though.
Target totals - Swim > 2.5 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. 1.3 miles (2,100m) in 55mins.
Yoga stretching session.
Tuesday - Run 4.2 miles in 33 mins.
Wednesday - Knockburn TT bike 18.7 miles in 1 hour 4 mins.
Swim 2 laps 1,300m, 27 mins.
Thursday - Run 4.2 miles in 33 mins.
Friday - Ride 10 miles in 32 mins.
Saturday - Rest day.
Cinema - Transformers: Age of Extinction. 6/10.
Sunday - Huntly Sprint Triathlon.
Swim 750m - 13 mins 21
Bike 15.7 miles - 47 mins 59
Run 3.3 miles - 23mins 11
Actual totals - Swim 2.6 miles (4,200m). Bike 44.4 miles. Run11.7 miles. 0 short core, 0 short light weights and 2 short stretching sessions. 15 mins of
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