Didn't feel like the rest day was necessary this week, but took it none the less - as it is a vital part of the training cycle (and when I say cycle I don't mean the metal thing with two wheels).
Tuesday's swim was ticked off with a main set of 12 x 100m. This was followed by a great run in the evening, 11.6km of Z2 running in 60 minutes.
Wednesday morning was a quick row followed by a weights and core session.
I've had to switch around the some of the sessions to make sure I can work around Ang's work schedule. This now means that Wednesday evening is a Z1 spin out on the turbo, I spent a very enjoyable hour watching Japan on DVD
I felt sluggish at the start of Thursday's swim session, but slight change to my technique had me flying along with no additional effort required. That goes down as a good swim session. The main set was 4 x 125m, 4 x 175m, 4 x 125m
I was sweating like a good un on the turbo for the brick session, and then followed that with a good run off the bike. This was the first proper run off the bike this year and I felt I had plenty in my legs.
The weather made me glad this was only a 15 minutes run.
I took a look a the weather on Friday morning and said 'bugger that for a game of soldiers', and did my 60 minute run on the treadmill; tedious, but at least I was warm and dry.
Saturday was my birthday, and what better way to spend it than racing a duathlon. I tell you what, there's loads of better ways. Especially as it was so very cold. I'll do a race report soon with more details; but in summary I was happy with the running but I need to work on the bike if I hope to hit my targets for Tenby.
But I finished with a smile on my face, and enough energy to act like a fool.
As the plan for this week didn't include a race, I had to finish off the week with an hour on the turbo.
| Activity | Actual Time | Planned Time | Variance +/- | Percentage |
|---|---|---|---|---|
| Swim | 2:19 | 2:00 | +0:19 | 22% |
| Bike | 3:59 | 3:45 | +0.14 | 38% |
| Run | 3:00 | 3:15 | -0:15 | 29% |
| Other | 1:03 | 0:45 | +0:18 | 10% |
| Total | 10:21 | 9:45 | +0:36 |
A bit mixed up, with a race to boot, but all ticked off again.
| Activity | Actual Time | Planned Time | Variance +/- | Percentage |
|---|---|---|---|---|
| Swim | 13:05 | 12:00 | +1:05 | 25% |
| Bike | 17:07 | 16:45 | +0.22 | 33% |
| Run | 16:00 | 16:15 | -0:15 | 31% |
| Other | 5:58 | 4:30 | +1:28 | 11% |
| Total | 52:10 | 49:30 | +2:40 |
Still making gains on my running, I just hope (need) that my bike follows suit
So, the multi-mention of the need to be more Spartacus like, means we is deffo riding out this weekend.
ReplyDeleteTidy week there, and it must be good to have a race under your (race) belt already.....
#iaatb
I know what I need to do, Saturday looking a little better now
ReplyDeleteNo matter how I look at that brick run route - it looks like a bum ;)
ReplyDeleteThanks for that Lynne, it was worth the wait :)
ReplyDelete