Week 14

Due to Angela's work I had to shift my rest day from Monday to Tuesday. This wasn't too much of an issue as I'd not had a heavy load of training on the weekend.

I started the week with a swim session, the main set being 200m, 300m, 400m, 500m. A good solid set that sets me up for the week.

Monday evening's run was a 60 minute Z2 run with 2 4:30 minute blasts of Z4. Clocking up 12.3 kms in 61 minutes, giving me an average pace of 4:58 kms.

I enjoyed having Tuesday as a rest day, it seemed to sit well in the week. Considering the awful weather I was doubly glad.

Back in the pool on Wednesday morning and ticked off another 3km session; with the main set being 7 x 125m and 7 x 75m.

These mid-week turbo sessions are starting to get tough; 60 minutes of Z2 with  3 x 5 minutes of Z4 thrown in for good measure.

I felt that Thursday's gym session went well, I felt strong in the rowing warm up and that I'm making gains on the weights.

Another hot, sweaty session on the turbo in the conservatory which was followed by my first evening t-shirt run. This must mean that summer might actually be on its way.

Friday morning's swim was a 3km time trial; and with a time of 1:04:55 this was 3 minutes down on my last time posted 3 weeks ago. I can only assume that I have miscounted on one of the sessions. Otherwise my swimming is going backwards (almost literally).

The boys went to youth club, which meant I could have my evening run; a 60 minute run with 7:30 Z4. Covering a distance of 12km in what was quite a lumpy run, consisting of 148m of climbing.

It's been a month since my last ride, and Saturday was a lovely day it was for a ride. However, it only took 8 minutes for some idiot to pull out in a car in front of me whilst I was ploughing along at about 45kph. A quick expletive and a continental hand gesture as I passed him, and then I was on my way.

I covered a distance of 87.5km in a time of 3:31, which gave me a very acceptable speed of 24.9kmh.

Plenty of hills too, with 949m of climbing.

This was all followed off with a 30 minute brick run, I really struggled coming back up the hill. But it was all good preparation for the run up to New Hedges.

My legs felt heavy when I got up on Sunday morning, and the thought of a long run wasn't filling me with euphoria. However, it was made all the more enjoyable that I had the ever pleasant company of @davmort and @deckersboy not forgetting that the pacemaker for the run was @rat1970 

Finished off the week with a 30 minute recovery session on the turbo

Summary of Week 14

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	3:35	3:00	+0:35	24%
Bike	5:46	5:45	+0:01	39%
Run	4:04	4:00	+0:04	28%
Other	1:22	0:45	+0:37	9%
Total	14:47	13:30	+1:16

It was a tough week but it felt great to hit all my sessions.

Cumulative Summary

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	36:17	32:00	+4:17	25%
Bike	54:45	55:00	-0.15	37%
Run	41:04	45:30	-4:25	28%
Other	14:28	10:30	+3:58	10%
Total	146:35	143:00	+3:35