Monday, 10 February 2014
Training Plan - Week 7 - Feb 10 to 16
Still a long way behind on bike miles and could do with getting some extras in midweek now that it is getting lighter in the evenings. Might still be a few weeks away from being able to go out on the road bike in the evening though.
A friend is moving in to my spare room on Thursday so have to take that as an off day to sort things out. And Valentines then takes Friday out.
To balance that slightly I have a holiday on Wednesday so I could throw in something large there if the weather is anywhere near decent.
Saturday I have an option to go and race cross-country in Forres or just do a rep session. It would be good to go and do the race, to compare to last year. Will see how the rest of the week goes before I decide. Both in terms of training and depression.
Monday - Swim with TPT. Stretching session.
Tuesday - Long run. Core session.
Wednesday - Long run or ride. Weights session.
Thursday - Rest day.
Friday - Valentines Date Night.
Saturday - Run - Rep session. Or North XC League at Forres.
Sunday - Long ride.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Training Review - Week 6 - Feb 3 to 9
Back into lane 4 for swimming this week. Not intentionally. Just lane 3 was really full and lane 4 was empty so I took the opportunity to move up. More important was that I was coping with some single arm drills and my back and shoulder weren't particularly loving it, but they were coping. And I was coping with the slightly tougher pace in Lane 4.
Tuesday I decided to do a double loop around Dyce, just for steady miles. Quads are stiff from biking at the weekend but I kept a sensible pace for both laps. Having done decent miles I can now afford to take 3 days off from major sessions if I don't have training options.
Then I went out to dinner and had a mild/medium panic attack. A lot of stressful things all going on at once and going somewhere new didn't help. First time I have had an attack in about a year I think. Certainly at least a year since I had one this bad. I managed to finish eating, but I could hardly speak and I couldn't control the twitches, despite having someone with me.
Wednesday, I went to see the company nurse in the morning to check that my heart rate and blood pressure were back to something sensible after my panic attack. Not quite as perfectly textbook as normal, but pretty close to it. Having clocked a decent amount of miles yesterday I can afford 3 days off now. I was tempted to do something extra but the weather was crappy so not worth going out in it and I got home late from work so and was still suffering a bit from my panic attack so decided to stick with a rest day. I did get in a couple of the minor sessions.
Thursday was pseudo-Date Night. No need to go into the details here. But in training terms it was a day off.
Friday I had a leaving party to go to for a couple of people from work so I went to that instead of a training session. Also had news that a friend from work had died and after an already stressful week that left me in a bit of a state.
Saturday I still wasn't feeling right. I did go out for a run at Kirkhill but I was dragging along at the back of a group that I normally have to wait for. Not sleeping and pains in my back and hip were part of the cause, but most of it was in my head. The run at Kirkhill was slightly short of my weekly total so I got dropped off half a mile from home so I can jog in for the rest.
Sunday I was still suffering a bit from depression from earlier in the week. I had completely forgotten that it was Westhill Duathlon but I wouldn't have wanted to be racing in the wet conditions anyway. Instead I went out to ride with the Kintore Sunday group but I was off the back within the first couple of miles and just wasn't enjoying it. I took the first opportunity to quit and headed back to the car.
Went to watch Lone Survivor. What a lot of ridiculous American propaganda nonsense. Seemingly bullet-proof Navy Seals slaughter a huge number of Afghanis.
I forced myself to do my core session in the evening. And I did a bit more stretching to try and ease off my sore hip, back and neck.
Short of bike miles for another week. Not just the weather to blame this time though. I could put a gloss on this as a solid week and blame the weather. Instead I am going to go with it being a really bad week so I am pleased to get as much done as I did. The anxiety attack on Tuesday and the subsequent depression for the rest of the week was enough that I could have just done nothing for the rest of the week. Saturday was really slow, and Sunday I quit early, but I had at least made the start line and pedalled out into the storm, and on a nicer day I might have gone further.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday - Swim with TPT. 2,050m in 55mins.
Tuesday - Steady run 7miles, 59 mins.
Wednesday - Rest day.
Light weights and stretching sessions.
Thursday - Date Night - ish.
Friday - Rest day.
Saturday - Run at Kirkhill 4.4 miles in 48mins. Jog ~0.8 miles.
Lone Survivor - Propaganda nonsense.
Sunday - Ride 11 miles in 53 mins.
Core session.
Actual totals - Swim 1.3 miles (2,050 m). Bike 11 miles. Run 12.2 miles. 1 short core, 2 short light weights and 1 short stretching sessions. mins of wii yoga.
Tuesday I decided to do a double loop around Dyce, just for steady miles. Quads are stiff from biking at the weekend but I kept a sensible pace for both laps. Having done decent miles I can now afford to take 3 days off from major sessions if I don't have training options.
Then I went out to dinner and had a mild/medium panic attack. A lot of stressful things all going on at once and going somewhere new didn't help. First time I have had an attack in about a year I think. Certainly at least a year since I had one this bad. I managed to finish eating, but I could hardly speak and I couldn't control the twitches, despite having someone with me.
Wednesday, I went to see the company nurse in the morning to check that my heart rate and blood pressure were back to something sensible after my panic attack. Not quite as perfectly textbook as normal, but pretty close to it. Having clocked a decent amount of miles yesterday I can afford 3 days off now. I was tempted to do something extra but the weather was crappy so not worth going out in it and I got home late from work so and was still suffering a bit from my panic attack so decided to stick with a rest day. I did get in a couple of the minor sessions.
Thursday was pseudo-Date Night. No need to go into the details here. But in training terms it was a day off.
Friday I had a leaving party to go to for a couple of people from work so I went to that instead of a training session. Also had news that a friend from work had died and after an already stressful week that left me in a bit of a state.
Saturday I still wasn't feeling right. I did go out for a run at Kirkhill but I was dragging along at the back of a group that I normally have to wait for. Not sleeping and pains in my back and hip were part of the cause, but most of it was in my head. The run at Kirkhill was slightly short of my weekly total so I got dropped off half a mile from home so I can jog in for the rest.
Sunday I was still suffering a bit from depression from earlier in the week. I had completely forgotten that it was Westhill Duathlon but I wouldn't have wanted to be racing in the wet conditions anyway. Instead I went out to ride with the Kintore Sunday group but I was off the back within the first couple of miles and just wasn't enjoying it. I took the first opportunity to quit and headed back to the car.
Went to watch Lone Survivor. What a lot of ridiculous American propaganda nonsense. Seemingly bullet-proof Navy Seals slaughter a huge number of Afghanis.
I forced myself to do my core session in the evening. And I did a bit more stretching to try and ease off my sore hip, back and neck.
Short of bike miles for another week. Not just the weather to blame this time though. I could put a gloss on this as a solid week and blame the weather. Instead I am going to go with it being a really bad week so I am pleased to get as much done as I did. The anxiety attack on Tuesday and the subsequent depression for the rest of the week was enough that I could have just done nothing for the rest of the week. Saturday was really slow, and Sunday I quit early, but I had at least made the start line and pedalled out into the storm, and on a nicer day I might have gone further.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday - Swim with TPT. 2,050m in 55mins.
Tuesday - Steady run 7miles, 59 mins.
Wednesday - Rest day.
Light weights and stretching sessions.
Thursday - Date Night - ish.
Friday - Rest day.
Saturday - Run at Kirkhill 4.4 miles in 48mins. Jog ~0.8 miles.
Lone Survivor - Propaganda nonsense.
Sunday - Ride 11 miles in 53 mins.
Core session.
Actual totals - Swim 1.3 miles (2,050 m). Bike 11 miles. Run 12.2 miles. 1 short core, 2 short light weights and 1 short stretching sessions. mins of wii yoga.
Monday, 3 February 2014
Training Plan - Week 6 - Feb 3 to 9
Back in for the final stage of my dental work this week. But on Thursday this time so it might spoil date night, but shouldn't affect training plans.
Still way behind on bike miles and really need to sort that out.
The rescheduled date for Westhill duathlon is Sunday 9th. Might have a go if the weather is nice, but based on the last few weeks that is pretty unlikely.
Monday - Swim with TPT. Stretching session.
Tuesday - Long run. Core session.
Wednesday - Short run.
Thursday - Dentist and Date Night.
Friday - Wii yoga.
Saturday - Run - Rep session.
Sunday - Long ride or Westhill Duathlon.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Still way behind on bike miles and really need to sort that out.
The rescheduled date for Westhill duathlon is Sunday 9th. Might have a go if the weather is nice, but based on the last few weeks that is pretty unlikely.
Monday - Swim with TPT. Stretching session.
Tuesday - Long run. Core session.
Wednesday - Short run.
Thursday - Dentist and Date Night.
Friday - Wii yoga.
Saturday - Run - Rep session.
Sunday - Long ride or Westhill Duathlon.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Training Review - Week 5 - Jan 27 to Feb 2
Started the week exhausted, again. This is becoming a common theme. As soon as I am at work I am exhausted by the time I get home. I thought about trying to squeeze in a nap but there was no way I would get up again in time. I considered doing a core or weights session but decided against it. Turns out to be a good job that I skipped anything extra as the swim session was really tough. Lots of faster blocks than I have been doing recently.
Tuesday, I did a loop around Dyce. Nice easy 4 miles. Even easy runs now are regularly coming in under 8 min/mile pace. Still not great weather, but managing to get my runs in on plan and seeing a big benefit from the reps sessions.
I also did my weights and stretching sessions.
Wednesday was wrecked by the dentist, as predicted. And Thursday was Date Night. A trip to see Jack Ryan: Shadow Recruit. Not the best movie, not the worst. Keeps ticking over, but doesn't really feel like a Jack Ryan film, and it really bugged me how all the clothes and cars and desks and everything were pristine. Even after fights everyone's clothes were still perfectly ironed.
Friday was another horrible weather day. If I had realised how horrible I would have said no to going for a run. Glad I didn't though. Went up to Kirkhill and did a short loop in the storm in the twilight. Was ridiculously wet, but nice steady miles means that the remainder for the weekend still fits in to a weekend rep session.
Saturday I had a bit of a lie in, then went to do my rep session. Was a bit lethargic and stiff but still went out to do the session. The reps themselves were slower than the last couple of attempts but I think this was partly because I forgot to put my orthotics in my trainers. This is normal for hill running as my off-road shoes are much more supportive but it doesn't work for my road shoes. It was actually good for a change and gave some different stabilising muscles a bit of a workout.
Once I got home I went through my core session and did a quick service on my road bike.
Sunday was a bike ride with the Kintore Sunday group. I was really struggling for big chunks of the first 20 miles. Every time we hit a headwind or a hill I would get dropped. And there was plenty of headwind. After we turned back to be wind-assisted and sunny I was having a much better time of it. Still had odd patches where I was struggling, but was managing at least to do occasional turns at the front, and feeling much better about the whole idea.
I then did a quick mile run, just to see what state my legs are in for running off the bike. Felt terribly stiff but was actually a decent pace, so happy enough again.
Good week. Despite missing a day for the dentist I still managed everything on the plan except for my yoga session and I have made up some of the missed bike miles from previous weeks.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday - Swim with TPT. 2,100m in 52mins.
Tuesday - Run 4 miles, in 31 mins.
Wednesday - Dentist.
Thursday - Date Night - Jack Ryan: Shadow Recruit
Friday - Kirkhill run. 3.5 miles, in 35mins.
Saturday - 8 x Zara hill reps. 5.1 miles in 48mins.
Core session.
Sunday - Kintore Sunday bike 45.0 miles in 3hrs 19.
Run 1.1 miles in 8mins.
Actual totals - Swim 1.3 miles (2,100 m). Bike 45 miles. Run 13.7 miles. 1 short core, 1 short light weights and 1 short stretching sessions. mins of wii yoga.
Tuesday, I did a loop around Dyce. Nice easy 4 miles. Even easy runs now are regularly coming in under 8 min/mile pace. Still not great weather, but managing to get my runs in on plan and seeing a big benefit from the reps sessions.
I also did my weights and stretching sessions.
Wednesday was wrecked by the dentist, as predicted. And Thursday was Date Night. A trip to see Jack Ryan: Shadow Recruit. Not the best movie, not the worst. Keeps ticking over, but doesn't really feel like a Jack Ryan film, and it really bugged me how all the clothes and cars and desks and everything were pristine. Even after fights everyone's clothes were still perfectly ironed.
Friday was another horrible weather day. If I had realised how horrible I would have said no to going for a run. Glad I didn't though. Went up to Kirkhill and did a short loop in the storm in the twilight. Was ridiculously wet, but nice steady miles means that the remainder for the weekend still fits in to a weekend rep session.
Saturday I had a bit of a lie in, then went to do my rep session. Was a bit lethargic and stiff but still went out to do the session. The reps themselves were slower than the last couple of attempts but I think this was partly because I forgot to put my orthotics in my trainers. This is normal for hill running as my off-road shoes are much more supportive but it doesn't work for my road shoes. It was actually good for a change and gave some different stabilising muscles a bit of a workout.
Once I got home I went through my core session and did a quick service on my road bike.
Sunday was a bike ride with the Kintore Sunday group. I was really struggling for big chunks of the first 20 miles. Every time we hit a headwind or a hill I would get dropped. And there was plenty of headwind. After we turned back to be wind-assisted and sunny I was having a much better time of it. Still had odd patches where I was struggling, but was managing at least to do occasional turns at the front, and feeling much better about the whole idea.
I then did a quick mile run, just to see what state my legs are in for running off the bike. Felt terribly stiff but was actually a decent pace, so happy enough again.
Good week. Despite missing a day for the dentist I still managed everything on the plan except for my yoga session and I have made up some of the missed bike miles from previous weeks.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday - Swim with TPT. 2,100m in 52mins.
Tuesday - Run 4 miles, in 31 mins.
Wednesday - Dentist.
Thursday - Date Night - Jack Ryan: Shadow Recruit
Friday - Kirkhill run. 3.5 miles, in 35mins.
Saturday - 8 x Zara hill reps. 5.1 miles in 48mins.
Core session.
Sunday - Kintore Sunday bike 45.0 miles in 3hrs 19.
Run 1.1 miles in 8mins.
Actual totals - Swim 1.3 miles (2,100 m). Bike 45 miles. Run 13.7 miles. 1 short core, 1 short light weights and 1 short stretching sessions. mins of wii yoga.
Monday, 27 January 2014
Training Plan - Week 5 - Jan 27 to Feb 2
Back in for the next stage of my dental work this week. So that probably takes Wednesday out. In order to get my run miles Tuesday will have to be a bit longer and I will probably still have to add a loop after reps as well.
I may take a hit on run miles to get in a mountain bike ride instead. The weather so far this year has meant that my bike miles are almost a month behind target so I need to be grabbing as many as I can, while run miles are ahead of target so I can afford to miss a few here and there.
Monday - Swim with TPT. Stretching session.
Tuesday - Long run. Core session.
Wednesday - Dentist.
Thursday - Date Night.
Friday - Wii yoga.
Saturday - Run - Rep session.
Sunday - Long ride.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Training Review - Week 4 - Jan 20 to 26
Started this week with the TPT annual swim time trial. The idea is to swim as far as possible in 20 minutes. I was aiming to do 1,200m. I did 1,150m. I could be disappointed about not getting there. I could be really upset about not even matching last year's 1,175m. Instead I am going to look at the swim itself. I had a lot more traffic than previous years. From my garmin track it looks like I had 14 overtaking moves, either following someone for half a length till they get out of my way, or moving out of someone else's way to let them pass. At an average of 5 seconds each that is a total of about 70 seconds in lost time, that is over 50m. So I 'think' in clean water I could do my 1,200m target. If I can find a lane session this week I may try a solo attempt at it.
Worth noting that I also went through 400m in 6:48 and 750m in 13:00. That is a 10-second lifetime best for 400m, and is a 20-second lifetime best and spot on my end-of-year target through 750m. Bodes well for the rest of the year. 6:30 does seem like a very ambitious 400m swim target now though, I am going to need the tumble turns to get it. I did get one videoed this week so maybe I can see some of the things I am doing wrong and sort them out.
Tuesday was mountain biking. As it was a later start than normal I decided I had time to come home and change, and to pedal to and from Kirkhill to add in a few more miles. It was horribly windy and a hard 4 mile slog around the airport to get to the start. Then we did a loop around Kirkhill, sheltered from the wind apart from a section at the top, so it wasn't too horrible. Mostly fire track but the odd bit of slightly tougher riding. A bit hit and miss on the off-track bits. Sometimes I seem to be getting better at it, then I start spinning wheels and toppling over and it just gets gradually worse until I get fed up. Anyway after 6 miles of that we were back to the start. And then I had another very windy 4 mile ride home. Total of 14miles. That is a pretty good distance for a whole day weekend mountain bike ride nevermind a midweek school-night ride.
I also did my weights and core sessions.
Wednesday I did a run around Dyce. Nice and easy but keeping the average pace under 8min/mile again. Nothing too exciting. Surprised not to be suffering after the long mountain bike ride. I also managed to sign up to the new health challenge at work. It is all around scoring diet points for eating more healthily.
Thursday night was Date Night. The Wolf of Wall Street is a very strange film. It is basically a slightly more extreme remake of Caligula. Lots of drug taking and nudity for no real reason. On the subject of bad films, I also go to see the video footage from Monday night. As expected my turn was terrible. But at least having seen it there are some things I can now see how they work and I can start to fix some of them.
Friday I had planned to do a short run, but I got an email in from Strava in the morning showing I was outside the top-10,000 for their January 10k challenge. This annoyed me enough to want to another shot at it. So despite the terrible weather conditions I decided to do a 10k out and back along the railway line. I managed to carve almost 9 minutes off the time I set during my rep session 2 weeks ago. Moving myself up into the top-4,000, out of the ~29,000 people who have logged a time. Much happier with that, especially given that very few of the 4,000 people ahead of me will have been clocking their times in 3 degrees of rain, in the dark, on a wet muddy track. If I had been a bit smarter I might have jogged another mile and a half loop somewhere to finish out my miles for the week and give me a day off tomorrow but I was too busy thinking about not drowning or freezing to do anything smart. So still need a couple of miles, either reps or a warm-up run somewhere.
Saturday I went for an early swim. My original plan was to do a solo T20 but it was clear even before I got to the pool that I was much too tired and stiff. I started off as hard as I felt I could go, but within 400m I was already 20 seconds down on my time from Monday. By 750m I was only 15 seconds down, but I was really suffering, and it was clear that even if I could make up the lost time from Monday I wasn't going to go any further. So I called it a day on the T20, dropped the pace a bit, and did some turns. In hindsight I should still be really pleased. Despite going in tired, achey and underfuelled I was still through 750m in 15secs faster than my fastest race.
I did my wii yoga session in the evening.
Sunday was weather for ducks, and only hard-core survivalist ducks at that. Only a complete lunatic would go out cycling in it. So I met up with 6 other complete lunatics at Kintore and we rolled out into the storm. I got dropped about 5 miles in, but I rolled on for another 3 before I turned and headed back. Was just wet but not cold on the way out, but after I turned the water was getting inside my clothes and my left glove especially. Was losing feeling in my fingers but my core was still warm. I got back to the car, hopped off the bike and jumped inside the back of the car to strip off some of the wettest gear and warm up. Took me another 5 minutes to realise the boot doesn't open from the inside! But by then I was at least warm enough to use my fingers and my brain. Turns out the button on the key that unlocks the boot allows you to get back out. So I was able to get out and put the bike in.
When I got home I was still not defrosted. I decided to get the last of this week's run miles on the treadmill to try and warm up. And in the evening I did my stretching session as well.
Then we went to see 12 Years a Slave. Certainly one of the dullest films I have seen in a long time.
All in another solid week. Shame about another miss on total bike miles but the weather was just too nasty. Pretty poor week on the film front though. Both were terrible.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday - Swim with TPT. 1,450 m in 35 mins.
Including T20 test: 1,150m in 20 mins
Tuesday - MTB 14.2 miles in 2 hours 14mins.
Weights and core.
Wednesday - Run 4.3 miles in 34 mins.
Thursday - Date Night. Wolf of Wall Street.
Friday - Run 6.3 miles in 49mins.
Saturday - Swim 1,000m in 21mins.
Wii Yoga.
Sunday - Ride 15.4 miles in 1hr 06.
Treadmill 1.6 miles in 15mins.
Stretching.
Actual totals - Swim 1.5 miles (2,400 m). Bike 29.6 miles. Run 12.3 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 36 mins of wii yoga.
Worth noting that I also went through 400m in 6:48 and 750m in 13:00. That is a 10-second lifetime best for 400m, and is a 20-second lifetime best and spot on my end-of-year target through 750m. Bodes well for the rest of the year. 6:30 does seem like a very ambitious 400m swim target now though, I am going to need the tumble turns to get it. I did get one videoed this week so maybe I can see some of the things I am doing wrong and sort them out.
Tuesday was mountain biking. As it was a later start than normal I decided I had time to come home and change, and to pedal to and from Kirkhill to add in a few more miles. It was horribly windy and a hard 4 mile slog around the airport to get to the start. Then we did a loop around Kirkhill, sheltered from the wind apart from a section at the top, so it wasn't too horrible. Mostly fire track but the odd bit of slightly tougher riding. A bit hit and miss on the off-track bits. Sometimes I seem to be getting better at it, then I start spinning wheels and toppling over and it just gets gradually worse until I get fed up. Anyway after 6 miles of that we were back to the start. And then I had another very windy 4 mile ride home. Total of 14miles. That is a pretty good distance for a whole day weekend mountain bike ride nevermind a midweek school-night ride.
I also did my weights and core sessions.
Wednesday I did a run around Dyce. Nice and easy but keeping the average pace under 8min/mile again. Nothing too exciting. Surprised not to be suffering after the long mountain bike ride. I also managed to sign up to the new health challenge at work. It is all around scoring diet points for eating more healthily.
Thursday night was Date Night. The Wolf of Wall Street is a very strange film. It is basically a slightly more extreme remake of Caligula. Lots of drug taking and nudity for no real reason. On the subject of bad films, I also go to see the video footage from Monday night. As expected my turn was terrible. But at least having seen it there are some things I can now see how they work and I can start to fix some of them.
Friday I had planned to do a short run, but I got an email in from Strava in the morning showing I was outside the top-10,000 for their January 10k challenge. This annoyed me enough to want to another shot at it. So despite the terrible weather conditions I decided to do a 10k out and back along the railway line. I managed to carve almost 9 minutes off the time I set during my rep session 2 weeks ago. Moving myself up into the top-4,000, out of the ~29,000 people who have logged a time. Much happier with that, especially given that very few of the 4,000 people ahead of me will have been clocking their times in 3 degrees of rain, in the dark, on a wet muddy track. If I had been a bit smarter I might have jogged another mile and a half loop somewhere to finish out my miles for the week and give me a day off tomorrow but I was too busy thinking about not drowning or freezing to do anything smart. So still need a couple of miles, either reps or a warm-up run somewhere.
Saturday I went for an early swim. My original plan was to do a solo T20 but it was clear even before I got to the pool that I was much too tired and stiff. I started off as hard as I felt I could go, but within 400m I was already 20 seconds down on my time from Monday. By 750m I was only 15 seconds down, but I was really suffering, and it was clear that even if I could make up the lost time from Monday I wasn't going to go any further. So I called it a day on the T20, dropped the pace a bit, and did some turns. In hindsight I should still be really pleased. Despite going in tired, achey and underfuelled I was still through 750m in 15secs faster than my fastest race.
I did my wii yoga session in the evening.
Sunday was weather for ducks, and only hard-core survivalist ducks at that. Only a complete lunatic would go out cycling in it. So I met up with 6 other complete lunatics at Kintore and we rolled out into the storm. I got dropped about 5 miles in, but I rolled on for another 3 before I turned and headed back. Was just wet but not cold on the way out, but after I turned the water was getting inside my clothes and my left glove especially. Was losing feeling in my fingers but my core was still warm. I got back to the car, hopped off the bike and jumped inside the back of the car to strip off some of the wettest gear and warm up. Took me another 5 minutes to realise the boot doesn't open from the inside! But by then I was at least warm enough to use my fingers and my brain. Turns out the button on the key that unlocks the boot allows you to get back out. So I was able to get out and put the bike in.
When I got home I was still not defrosted. I decided to get the last of this week's run miles on the treadmill to try and warm up. And in the evening I did my stretching session as well.
Then we went to see 12 Years a Slave. Certainly one of the dullest films I have seen in a long time.
All in another solid week. Shame about another miss on total bike miles but the weather was just too nasty. Pretty poor week on the film front though. Both were terrible.
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday - Swim with TPT. 1,450 m in 35 mins.
Including T20 test: 1,150m in 20 mins
Tuesday - MTB 14.2 miles in 2 hours 14mins.
Weights and core.
Wednesday - Run 4.3 miles in 34 mins.
Thursday - Date Night. Wolf of Wall Street.
Friday - Run 6.3 miles in 49mins.
Saturday - Swim 1,000m in 21mins.
Wii Yoga.
Sunday - Ride 15.4 miles in 1hr 06.
Treadmill 1.6 miles in 15mins.
Stretching.
Actual totals - Swim 1.5 miles (2,400 m). Bike 29.6 miles. Run 12.3 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 36 mins of wii yoga.
Monday, 20 January 2014
Training Plan - Week 4 - Jan 20 to 26
Monday night's swim session includes a 20 minute swim time trial.
In the previous years I have done this test:
Dec 2010 - 975m
Dec 2011 - 1,025m
Jan 2013 - 1,175m
Jan 2014 - Obviously I am looking to go further than last year. However, in the past I have always had lane space to go at my own pace, while this year I am likely to get boxed into the pace of the rest of lane 3. While they are generally better swimmers than I am, they are for the most part, not such aggressive racers. Depending on how the traffic affects my time I may try a solo T20 later this week or early next week.
It is also possible that I might accidentally sneak under my annual targets for 400m in 6 mins 30 and 750m in 13 mins. Since this is swim-only and I don't have to get on the bike or run afterwards I won't count it, but it will be interesting to know that they are possible.
The rest of the week is structured the same as the last couple of weeks. No planned dental work to impede progress so hopefully I can get the numbers back towards where they should be. However I am on the phone list for cancellations so that may change again.
Monday - Swim with TPT - T20 Test. Stretching session.
Tuesday - Easy run or mtb. Core session.
Wednesday - Short but fast run. Weights session.
Thursday - Date Night.
Friday - Wii yoga. Turbo? T20 second attempt?
Saturday - Run - Rep session.
Sunday - Long ride. (Or Westhill Duathlon if the weather changes massively before midweek).
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
In the previous years I have done this test:
Dec 2010 - 975m
Dec 2011 - 1,025m
Jan 2013 - 1,175m
Jan 2014 - Obviously I am looking to go further than last year. However, in the past I have always had lane space to go at my own pace, while this year I am likely to get boxed into the pace of the rest of lane 3. While they are generally better swimmers than I am, they are for the most part, not such aggressive racers. Depending on how the traffic affects my time I may try a solo T20 later this week or early next week.
It is also possible that I might accidentally sneak under my annual targets for 400m in 6 mins 30 and 750m in 13 mins. Since this is swim-only and I don't have to get on the bike or run afterwards I won't count it, but it will be interesting to know that they are possible.
The rest of the week is structured the same as the last couple of weeks. No planned dental work to impede progress so hopefully I can get the numbers back towards where they should be. However I am on the phone list for cancellations so that may change again.
Monday - Swim with TPT - T20 Test. Stretching session.
Tuesday - Easy run or mtb. Core session.
Wednesday - Short but fast run. Weights session.
Thursday - Date Night.
Friday - Wii yoga. Turbo? T20 second attempt?
Saturday - Run - Rep session.
Sunday - Long ride. (Or Westhill Duathlon if the weather changes massively before midweek).
Target totals - Swim >1 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
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