Week 11 of the 30 week plan means the commencement of the Build phase. Longer training hours and the introduction of some bursts of intensity.
Monday's rest day involved packing up and getting back from New Quay, thankful that I didn't have another day on the beer.
The swim sessions are a bit longer (now at approximately 3km each), the main set was 4 x 200m, 6 x 100m, 3 x 50m. All in all the swim set felt really good.
Tuesday evening's run should have involved 5 x 1 minute Z4 efforts, but due to still feeling a tightness in my calf I decided to keep the run at Z2 for the duration.
There's a slight change to the weights session as this now consists of 3 sets of 10 reps. All pretty good really, and as this is my least favourite session, I surprisingly still enjoying it.
Stepped up the bike session on Wednesday night, 75 minutes of zone 2 with 5 x 1 minute intervals. Managed to build up a nice sweat.
Really felt the gains on Thursday's swim, really had a good feel for the water. The main set was 16 x 25m, 600m pull buoy, 16 x 25m.
Tested my calf with Thursday's 45/15 brick session and on the whole it held up. Had a bit of soreness, but all in all pretty, pretty, good.
Third swim session of the week on Friday, and could really feel it across my shoulders. Last week swimming was 5km, this week I'm up to 9km; so obviously I'm going to feel it. The main set consisted of 10 x 50m, 5 x 100m, 8 x 50m.
Another interval run session was planned for Friday night and I strapped up my calf and decided to see how it went. Whilst I could feel a tightness, I was more than comfortable with the 5 one minute efforts.
Last week for the long ride, I had please of taking in the beautiful Cardigan coastline, unfortunately this week it was two and a half hours on the turbo. But as a special treat as I'm now in the build phase, there was a cheeky 15 minute brick run tagged on.
Woke up on Sunday morning with the other calf feeling tight, However, I had a lovely 75 minute run with @NAGabriel we were ticking along nicely with some 8 minute miling. A beautiful morning for a run, really enjoyed especially nice with a bit of company. This was capped off with a nice Z1 turbo session on Sunday afternoon.
| Activity | Actual Time | Planned Time | Variance +/- | Percentage |
|---|---|---|---|---|
| Swim | 3:45 | 3:00 | +0:45 | 28% |
| Bike | 5:00 | 5:00 | +0.00 | 38% |
| Run | 3:41 | 3:45 | -0:04 | 28% |
| Other | 0:53 | 0:45 | +0:09 | 7% |
| Total | 13:19 | 12:30 | +0:49 |
A very satisfactory week's training, but this calf issue is causing me some concern though.
| Activity | Actual Time | Planned Time | Variance +/- | Percentage |
|---|---|---|---|---|
| Swim | 25:15 | 23:00 | +2:15 | 23% |
| Bike | 40:14 | 39:15 | +0.59 | 36% |
| Run | 34:31 | 34:30 | +0:01 | 31% |
| Other | 11:31 | 8:15 | +3:16 | 10% |
| Total | 111:31 | 105:00 | +6:31 |
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