Training Review - Week 9 - w/e Mar 3rd

So targets for last week (Week 9) were:

Swim >1.5 miles Bike >31 miles. Run >10 miles. A core or stretching session. 

Actuals were:

Monday - Swim with TPT, 2,000m.

Tuesday - Run around Dyce. Short loop, 3.1 miles in 26 mins.

Wednesday - Gym brick. 45 mins treadmill, 5.4 miles, 35mins exercise bike, 11 miles. Shortened due to being knackered.

Thursday - Swim at Bucksburn. Some attempts at turns. Pool was mobbed so hardly did anything.

Friday - Gym bike. 11.1 miles in 35mins.

Saturday - Rest day. Some light stretching and foam rollering.

Sunday - Aboyne Duathlon. Run 1, 4.2km (2.65 miles) in 18 mins 26. 14.7km (9.15 miles) in 29 mins 09. Run 2, 4.2km (2.65 miles) in 18 mins 22.

Result - 

Swim 1.4 miles (2,300m). Bike 31.25 miles. Run 13.8 miles. 

Moving up a swim lane on Monday is a big difference in workload. Instead of Monday being ~1,600m sessions it is now a ~2,000m session. 25% increase is a big jump. There doesn't seem to be a huge pace difference though, they just cut the breaks between reps and sets down to the bare minimum.

Wednesday to Saturday were all bad days.

Wednesday I felt ok during my treadmill run but I was struggling once I got on the bike and bailed half an hour early on my brick session. I could have finished it but I felt I was doing more damage to the rest of my week than the benefit I was getting from finishing that session. Then I got home to find my new bike rack and seat post had arrived. I spent hours (actual hours not hyperbolic ones) trying to assemble the rack and fit the seatpost. Somehow, I still have a part left over from the seatpost. Also broke my kindle (£79 for a replacement). And one of my minions announced she was leaving. Not a good day!

Thursday there were 52 people in the pool at Bucksburn. Mostly kids. So I got no actual swimming done, and did some really bad turning practice. Could really have used a nice easy swim to try and relax.

Friday I figured the lack of any proper exercise on Thursday would have meant I could get back on it but my 35 mins on the exercise bike was awful.

Saturday, I decided to go for a full on rest day. Went for a haircut. Went to see Wreck-it Ralph. Kerbed the wheels on my new car avoiding a muppet in an Silver A6 and wrecked the alloys and tore the tyre. Had another go at the brakes on the mountain bike, the callipers are completely knackered (looks like over £100 for replacements) and replaced the pads on the road bike so they might actually stop me. I did a bit of very minimal foam rollering and stretching to try and ease off some of the stiffest bits before racing Sunday.

Sunday was Aboyne Duathlon, which will get it's own race report tomorrow. But if you can't wait, you can read Lucy's race report here. Then when I came home I felt lazy about how little I had done this weekend so I did a core session and some more stretching. 

Overall; in a week full of bad days, I went well over my run target yet again, I made my bike target (just), and was within 4 lengths of my swim target. And had a half decent race as well. IF this is going to be the pattern for a bad week I can live with it.