I started my new job on Monday (I could tell you what it is, but then I'd have to kill you). This coincided with the commencement of my new training plan. Monday's evening session was a swim session comprising of a main set of 4 x 200m, 6 x 100m, 3 x 50m. I felt really strong during the set, I'm not sure if this is the benefit of the first single session day or it's the product of the gains that are being made. Continuing on a theme, training on Tuesday consisted of a single session; a 60 minute run which included 3 x 6 minute Z4 segments. Oooof! That was a tough session on Wednesday evening, 75 minutes on the turbo with 6 x 5 minute intervals. Flew through the brick session on Thursday evening, the fact this 45/15 session feels like a quick blast implies my head must be in the right place, as well as getting fitter and faster. Made the most of a four day week and made the most of a sunny day. Went on a lovely 87.5km ride, taking in the same route as a couple of weeks ago. Pace was a little down on the last but this could be partially explained by the traffic congestion - but not all. The brick run was also slower than recent runs too. As part of the big day, I finished off with a swim consisting of a main set of 16 x 25m, 600m pull, 16 x 25m. You know that lovely weather we had this weekend, well I spent it mostly in the car. We went to a party celebrating my wifescousinshusbands 40th birthday in Manchester. My run on Friday was from Frodsham to Murdishaw. It was a little slower than usual as I had to keep on checking Google Maps to make sure I was going the right way.
The party was great fun, but this meant drinking far too much and getting to bed way too late. So when I got up at 7:30 I wasn't best prepared for the run, which showed in the resultant speeds. We stayed in Trafford Park, so that was where I based the run.
A combination of new work hours and travelling over the weekend meant that missed out on one of the swim sessions and the strength & core set.
Summary of Week 17
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
2:33
3:00
-0:27
19%
Bike
6:40
6:30
+0:10
50%
Run
4:07
4:00
+0:07
31%
Other
0:00
0:45
-0:45
0%
Total
13:20
14:15
-0:55
Even though there were dropped sessions this week I'm still pleased that my bike plan is still on course, as I feel this is were the gains (or losses) will be made.
Double bubble of a rest day sitting on a Bank Holiday Monday, that is quite a pleasant way to spend a day after such a big week last week. I've orchestrated a one week holiday before starting my new job, so that means a nice relaxing week right? Not on your nelly. Half term holiday has meant that I'm shuffling my training around child care needs. Tuesday morning was the first day of my 'unemployment' so getting up at 6 o'clock wasn't in the plan, but that's what I did. A double session of a 60 minute run (with 5 x 3 minute Z4 efforts), followed by a swim session, the main set being 500m, 400m, 300m, 200m. My legs feeling very heavy at the start of the swim. Wednesday morning, I was in the gym as usual. I've realised my least favourite exercise is the leg press. Took advantage of doing my brick session in the afternoon, 45 minutes on the turbo with a 15 minute run around the top of Mortgage Mountain. Up early on Thursday morning to kick it off with a tough 60 minute turbo session with 5 x 5 minute Z4 segments. After going to the LC pool with Ang and the boys (I tried to convince myself this counted as a swim set). I did a 3km swim time trial, I was very happy with my time of 1:01:45, which is over 3 minutes faster than 2 weeks ago. My erstwhile colleagues were throwing me a leaving bash on Friday afternoon, which meant I had to get my training done in the morning. I doubled up again with a run/swim session. The run was 60 minutes with a 10 minute Z4 blast, which was followed up with the usual 3km session, with the main set being 7 x 125m, 7 x 75m. Suffice to say I drank far too much in the afternoon, apparently I was annoyingly drunk (according to Ang, and she is clearly an expert on such matters). However, this didn't stop me from getting up in the morning and going fro my 90 minute run. I took the long way round to collect the car, I took it easy at 5:30 kms.
This was followed up with a 45 minute spin out on the turbo. My long ride on Sunday was 3 hours, and took in the substantial climb from the Neath valley to the Swansea valley.
I just let the gears take the strain and span my way up.
Summary of Week 16
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
3:14
3:00
+0:14
23%
Bike
5:31
5:30
+0:01
40%
Run
4:20
4:15
+0:05
31%
Other
0:46
0:45
+0:01
6%
Total
13:50
13:30
+0:20
Another good week of training, and the last of the standard format, before starting my new job
After 7 very interesting years (yes, being an accountant is VERY interesting), this will be my last week in my current role. Unfortunately, my role is being made redundant.
After some pretty in depth investigating it looks like there isn't much call in the professional sporting circuit for a slightly below average triathlete, and it doesn't look like this will be the route of making my fortune. Therefore, in the meantime, I'll continue with being an exceptional accountant.
To this end, I've secured a new position which will start on 3 June. However, there is the small matter of a starting time of 7:30, which means morning training sessions will be going out of the window. But, on the plus side, I will now be working a four day week.
After a tough week's training, Monday's rest day was a welcome tonic. Even more so was taking in the very pleasant evening courtesy of a BBQ and just the one beer.
Really didn't feel the love for the swim on Tuesday morning; the main set being 4 x 200m, 6 x 100m, 3 x 50m. I was glad to see the back of the pool once I was done.
Boom! Smashed out a smashfest on Tuesday's run. A 60 minute Z2 run with 2 x 6 minute Z4 efforts. I covered a distance of 12.6km in 61 minutes giving me an average speed of 4:50 kms.
Wednesday morning is rowing and weights time. and why should this week be any different. Bang! All done. It was a tough session on the turbo on Wednesday evening, 60 minutes with 4 x 5 minute Z4 efforts. These eye popping sets are as much a test of mental fortitude as of physical endurance; as you have to keep on going to the well when you're already hurting.
I felt that the swim set on Thursday went well, the main set being 16 x 25m, 600m pull buoy, 16 x 25m.
My legs felt a little heavy in the brick session on Thursday evening, and this was apparent with a slightly slower run.
I flew seemed to fly through the swim set on Friday morning, the main set being 10 x 50m, 5 x 100m, 8 x 50m.
It is my last day at CyDen today, it is has been an emotional day. I'll miss the friends and colleagues I leave behind. But now I've got to think about the challenges ahead.
Took advantage of an early finish to get my afternoon run in before attending the Dunvant RFC 125 year anniversary dinner. Gareth Edwards was the speaker, and he regaled stories on his trials for the Welsh team and starting out with the Lions. It was great to hear that even legends have the same doubts and feelings of uncertainty that us mere mortals go through. James's presentation day was starting at midday, so I switched my run/bike days. So, I was up nice and early got my 45 minutes done on the turbo, followed by a great run with @NAGabriel
We had a great time at the presentation day (some of us more than others, but I'm not naming names). I kept my imbibing to an acceptable level and was up and out on my bike for a 4 hour ride by about 10:15 on Sunday morning. I wasn't in the mood to pick a route so I just headed west for 2 hours and turned around and came back - I got as far as Nantgaredig.
The profile was pretty much flat, lumpy, flat, lumpy, flat, climb. With the section between Kidwelly and Carmarthen providing the hills
I covered a distance of 110km in just over 4 hours giving me an average speed of 26.6kmh, not bad with 803m of climbing. I followed this with a 30 minute brick run, thankfully I was collecting the car from Saturday night, so I didn't have to climb back up the hill. I covered 6km giving me a very acceptable speed of 5 minute kilometres.
Summary of Week 15
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
4:05
3:00
+1:05
25%
Bike
6:38
6:30
+0:08
41%
Run
4:15
4:15
0:00
26%
Other
1:22
0:45
+0:37
8%
Total
16:20
14:30
+1:50
Very pleased to break 16 hours and felt strong and full of energy at the end of the week.
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.
Woke up on Monday morning feeling better but still not right. Due a family wedding on the weekend my training week needs to be shuffled around and the planned run for today was cancelled.
Following on from being hit with this virus, I've leaned that it can cause a considerable groin pain, I got the following passage from Buzzle
Enlarged Lymph Glands: The lymph nodes are a very important part of our immune system, and help fight infections and other foreign substances. Enlarged or swollen lymph glands actually refers to the enlargement of one or more lymph nodes in the groin area, which may occur due to different bacterial or viral infections. In rare cases, these may be painful.
Moving forward, I'll treat unexpected groin pain with a little bit more respect and be wary that it might be the onset of a virus. Because with hindsight I started feeling this on Saturday morning.
I still wasn't feeling 100% on Tuesday morning, so I decided to give the swim session a miss. As the day progressed I was becoming more and more certain that another full day's rest would be beneficial, so that is what I did.
Wednesday morning, and I'm back on it. Obviously my training week has already been disrupted, so I'm going to wing it for the rest of the week. I felt the best way to ease back into it would be a session in the pool. Very happy to get another 3km set under my belt; the main set being 4 x 200m, 6 x 100m, 3 x 50m.
What better way to spend a Wednesday evening than with an hour of the turbo (with a couple of 5 minute Z4 efforts), I tell you how it's better: by adding going out with the lads for some mid-week drinking and a curry.
The alarm on Thursday morning seemed to go off far to early, thankfully I wasn't too late going to bed. But the swim session really seemed to drag; main set being 16 x 25m, 600m pull buoy, 16 x 25m.
We had some atrocious weather in the afternoon, with torrential rain and gusts over 70mph. Definitely not training weather, thankfully by the time I went out for my run in the evening it had somewhat relented. This was my first run for over a week and it wasn't too much of a shock to the system.
Back in the pool for the third day running, the main set was 10 x 50m, 5 x 100m, 8 x 50m. All pretty much went to plan
After what has already been a momentous season for Swansea City, it looks like they'll be part of another piece of history. As well as being part of the award of the Premier League trophy, it will also be the last home game for Sir Alex Ferguson. British football will certainly be different without his presence, I really admire what he has achieved in his 26 years at United, but having read his biography and watching his antics over the years, I'm pretty sure I don't like him. I did my longest ever turbo session on Friday evening, 180 minutes of sweaty turbo action. And it really was sweaty. The worst bit was the fact the Sky+ box hadn't recorded the Giro. The turbo session was followed by a 30 minute hilly run
We had a lovely day at the wedding on Saturday. We were up and on the road by 8 o'clock, so any early morning session wasn't on the cards. But there was an added bonus when we got to the hotel, as there was a very nice gym there and I managed to get a strength and core session ticked off. Well done to Wigan in winning the FA Cup! Despite having a reasonably late night and a few pink pints, I set the alarm for 7 o'clock to get my run in before we set off home. Unfortunately I fell back off to sleep after switching off the alarm. But as the saying goes "the road to Hell is paved with good intentions". I've had some poor sleeps this week so I probably needed the extra sleep. I finished off the week with a gentle 30 minute spin on the turbo. Even though it's an easy session I was pleased to get it done as it could have been very easy to have not bothered. Unfortunately, Swansea City couldn't hold out to spoil Sir Alex's farewell party, but they put in a great performance and pushed the champions all the way.
Summary of Week 13
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
3:57
3:00
+0:57
37%
Bike
4:30
5:15
-0:45
42%
Run
1:30
3:45
-2:15
14%
Other
0:41
0:45
-0:04
6%
Total
10:38
12:45
-2:07
A week where I missed off sessions to start with due to injury and missed one off at the end due to to life just getting in the way.
Cumulative Summary
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
32:42
29:00
+3:42
25%
Bike
48:59
49:15
-0.16
37%
Run
37:01
41:30
-4:29
28%
Other
13:06
9:45
+3:21
10%
Total
131:48
129:30
+2:18
After two weeks of not hitting my training targets, I'm determined that week 14 will be back on plan.
Monday's recovery day was a necessary rest for my calf, it was very tight when I got up in the morning and needed strapping for the rest of the day
Another satisfying swim session on Tuesday morning. The main set was 200m, 300m, 400m, 500m. My feel for the water continues to gather momentum. It'll be interesting to see how Friday's 3,000m time trial goes.
As this is a recovery week, the run on Tuesday evening was only 45 minutes. so I managed to squeeze this in whilst James was at rugby training. Ran up and down the cycle path, and also included a 5 minute Z4 burst. I found out when I got home that I must have tasty skin as I had been bitten to high heaven on all exposed parts.
Wednesday morning means gym work, I didn't feel the love for it this morning.
Woo hoo! There's exciting as goodies turned up this morning, it my new Compressport calf guards. And anybody who says that my legs are so skinny that I need to use arm warmers on my legs is just being mean.
Hopefully they will help sort out my calf issues. And they're bound to look better than the tube grip bandages I've been using in the meantime.
Sweating like a good un in the warmth of the conservatory whist on the turbo. The 5 minutes of Z4 making it even more so.
Back in the pool for Thursday morning's swim set, the main set being 7 x 125m and 7 x 75m. Really enjoyed the brick session on Thursday evening, I'm not sure I should be using the word enjoy when it comes to being on the turbo and then some hilly running. Friday's swim set was a 3,000m time trial; it was quite boring but with a time of 1:01:49, I was very pleased with the progress being made. After 12 weeks and 134 training sessions, on Friday night I missed my first workout. Woke up on Saturday morning to wind and rain, so I decided to do my long bike session on the turbo. Much to my disappointment within 30 minutes the sun was out and had regretted the decision. I'd also woken up with a soreness to my lower shin and a tightness in my groin, this didn't affect the turbo session but I was not comfortable running so I left out the brick run. I felt out of sorts when I woke up on Sunday, so I decided to give my long run a miss. Following a family lunch I really wasn't with it and by 6pm I was in bed, feeling sorry for myself. I spent the next 14 hours in bed sweating like I was on the turbo
Summary of Week 12
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
3:30
3:00
+0:30
36%
Bike
4:15
4:45
-0.30
44%
Run
1:00
3:15
-2:15
10%
Other
0:54
0:45
+0:09
9%
Total
9:39
11:45
-2:06
Disappointed to have missed my first planned sessions, but needs must as I need to recover and get well.
Cumulative Summary
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
28:45
26:00
+2:45
23%
Bike
44:29
44:00
+0.29
36%
Run
35:31
37:45
-2:13
31%
Other
12:25
9:00
+3:25
10%
Total
121:10
116:45
+4:25
Despite being behind on my running plan I'm determined not to chase the numbers down and risk overtraining and becoming injured
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.
Summary of Week 11
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.
This is the final week of the base phase, one third of the training plan has been ticked off. Or, to look at it the other way, two thirds left.
Monday's rest day was a bit of anti-climax following on from the great time we had on the weekend. but at least it's a short week as we're going away on rugby tour this weekend. Yes, under 7s rugby tour; it's gonna be all about overdosing on Ribena.
The scenes from the Boston Marathon are horrific, my thoughts and wishes go to all those that have been affected. It's a sad day, a sad day indeed. At the time of writing there have been 3 reported deaths. No-one should ever leave their house in the morning to go to a race and not come back.
Tuesday's swim felt good, the main set was 1 x 300m, 3 x 200m, 1 x 300m. I felt strong through the set, I'd even go as far as saying I enjoyed it.
It was great to run in the sun on Tuesday evening, I'm really happy in the way my running is progressing; running at sub 5 minute kilometres on this 60 minute lumpy run.
Wednesday morning was back to the gym with a row followed by a strength and core session. All felt good, particularly in the leg work, which seems to be making some gains.
Despite it being an easy Z1 spin, I really didn't feel the love for Wednesday's turbo session. It really seemed to drag, I was so please when it was all done and dusted and i could get off my bike.
I did a 2,500m swim time trail on Thursday morning, the time was 53:25. This is 21 seconds down on my last time trial; whilst I accept this is a marginal difference, I'm disappointed that the perceived gains do not appear to be materialising. The disappointment of this morning's swim was wiped away with the pace achieved on the post turbo run. 45 minutes on the turbo was followed by 30 minutes of hilly running.
The weekend started on Friday, as I'd taken the day off in readiness for the rugby tour. But that didn't mean my training would be interrupted. I packed the boys off to school and went for a great 13km 66 minute run. Then it was back home to pack the car, pick up the boys and head west. The great thing about West Wales, when I say great I mean unfortunate. But the terrain was perfect preparation for the hills at Ironman Wales. The ride on Saturday consisted of 1,244m of climbing over 72.5km. Despite the ride having 8 category 4 climbs, I didn't find it arduous; even with the additional hydration on Friday night.
I fair quantity of re-hydration followed the ride and the evening consisted of fancy dress (obligatory photo shown below)
An all day session meant that I was not looking forward to getting up for Sunday's 90 minute run. But i was determined to be back for the rugby on the beach. So I was up and out by 8am, and once again climbing those damn hills.
A good hard session, but the injury to my calf re-occurred. I am convinced that it is now time I invested in some calf guards.
Of course the rest of the day involved a beer or two, this was a rugby tour after all.
Summary of Week 10
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
1:54
2:00
-0:06
15%
Bike
5:26
5:00
+0.26
43%
Run
4:06
4:00
+0:06
33%
Other
1:06
0:45
+0:21
9%
Total
12:32
11:45
+0:47
A very good week's training, capped off with a great ride in a beautiful part of the country.
Cumulative Summary
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
21:30
20:00
+1:30
22%
Bike
35:14
34:15
+0.59
36%
Run
30:50
30:45
+0:05
31%
Other
10:38
7:30
+3:08
11%
Total
98:12
92:30
+5:42
Base training is now finished, and job done. I feel ready to take it up a level
My ever so beautiful wife is celebrating a landmark birthday this week, and we'll be having a birthday party for her. I won't be so crass as to mention her age, that would only be rude of me
I took full advantage of Monday's rest day. I could still feel the tightness in my calf, but at least I was moving freely. how it responds over the next day or so will determine my training for the rest of the week.
Tuesday's swim was a bit of a long one again (3,000m) with the main set of 4 x 125m; 4 x 175m; 4 x 125m. I cramped a bit towards the end, which may possibly be due to the calf strain.
I ummed and ahhed all day whether I should risk causing damage to my calf by running (or training at all on Tuesday evening); my final decision was to run in Z1 along the prom. It was a great night for a run and I had no ill effects after the run, in fact it felt a little better than before.
A row followed by a strength and core session was the order of the day for Wednesday morning, with the proviso of omitting calf raises. Despite there being no after effects from the training this week I felt that this exercise could cause some damage. The recovery of my calf goes from strength to strength, the Z1 spin on the turbo on Wednesday evening went without any repercussions.
Thursday's swim consisted of a main set of 16 x 25m, 1 x 400m, 16 x 25m. It's amazing what thoughts go through your mind when you spend an hour looking at little blue tiles. Thankfully for everyone reading this I'll keep those thoughts to myself.
Thursday's brick session was the first Z2 effort since I'd tweaked my calf, bike element went without a hitch. I could still feel the area whilst running but I would not classify it as pain. Pleasingly, there was not a deterioration in pace.
Back on course for Friday's Z2 run, however, just to be safe I strapped up my calf. Ran at my usual pace of approximately 5:10kms. I brought Saturday's long ride forward to Friday night, so that involved 2 hours and 45 minutes on the turbo. This meant that today was a heavy load, but at least I'll be free for all of Saturday's festivities. Ang had a great day on her birthday, not having to get out there and do a training session meant that I wasn't dictating any of the proceedings. Despite having a late night, James still played rugby on Sunday morning, and played well scoring two tries and the boys winning their last game of the season. My plan was to run home from the rugby ground at Hendy. I estimated it to be about 8 miles, I was about 2 miles out as I ended up running over 16km.
Despite the run being a bit longer than expected, it was nice and flat. This meant that I ticked along nicely despite running into a head wind for most of the way
Summary of Week 9
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
2:23
2:00
+0:23
20%
Bike
4:30
4:30
+0.00
38%
Run
3:43
3:30
+0:13
32%
Other
1:08
0:45
+0:23
10%
Total
11:44
10:45
+0:59
Despite starting the week tentatively due to my calf strain, it was all fine and dandy by the time I got to the end of the week.
As this is the last recovery week in the base stage, this will be the easiest (in terms of volume and intensity) week's training I'll have for a while.
As usual Monday is a rest day, but the added bonus of it being a Bank Holiday means I get the chance just to lounge about and watch a film with Ang and the boys.
Tuesday's swim set was a 2,500m time trial; I posted a time of 53:04 which is a bit slower than last time. Understandably, with the progress I felt I'd made recently with my swims, I'm a bit disappointed by this.
Summer is on its way! I actually ran in shorts on Tuesday night; a 60 minute Z2 session which ticked along nicely.
Back in the gym Wednesday morning for a row and a strength and core session. Tough brick on Wednesday evening, it was hot in the conservatory on the turbo, and the run after was far from comfortable.
Thursday's swim felt like I'm still making progress, the main set was 12 x 100m.
Easy Z1 spin on the turbo on Thursday night, the only disappointing thing was that I couldn't hear Game of Thrones coz the turbo was too loud.
Do you get the feeling that it's never going to get warm? It was so cold out on my run on Friday morning; it must have taken nearly 30 minutes for my hands to warm up.
Took the opportunity that some friends were camping at Port Eynon, to encompass my Saturday ride that it ended up at the camp site.
I went out for the ride later than usual, and enjoyed the fact that the ride didn't end up with a climb up Mortgage Mountain
Very pleasing to average out at 25kmh, and even took time out to take this lovely shot of Worms Head (with some filtering help from Instagram)
Another later session for my run on Sunday, 60 minutes at Z2. I felt that I was going at a good pace and at sub 5 minute kilometres I clearly was. However, I paid the price, as a tightness felt in my calf at 45 minutes was quite sore for the rest of the evening and required some attention on the foam roller
Summary of Week 8
Activity
Actual Time
Planned Time
Variance +/-
Percentage
Swim
1:56
2:00
-0:04
19%
Bike
3:47
3:45
+0.02
37%
Run
3:15
3:15
+0:00
32%
Other
1:12
0:45
+0:27
12%
Total
10:10
9:45
+0:25
Another good week's training, but I am slightly concerned about the soreness in my calf.
Another week another rest day, and another feeling of satisfaction in knowing I've put a good week behind me.
I hit the pool on Tuesday morning with the expectation that I'd continue with the progress made last week; and I wasn't disappointed. The main set was 16 x 25m, 1 x 400m, 16 x 25m; and it felt quite effortless throughout.
Another good 60 minute Z2 run on Tuesday evening; but I just can't wait for the weather to improve, these cold evening runs just aren't fun.
Wednesday morning was rowing, followed by a strength and core session.
A nice 60 minutes Z1 on the turbo; this is how all Wednesday evenings should be spent.
Thursday's swim set was 1 x 300m, 3 x 200m, 1 x 300m - felt good again. The brick session was another 45/15 set on the turbo and running the streets, thankfully it was just cold this week compared to cold, wet and windy last week. Good Friday, which means I can treat myself to a lie in, so why on Earth did I get up at 7:30? Got out running nice and early for this 75 minute run and it was another rewarding Z2 session.
Another cold morning another early session, went out for a 2:30 ride with Jason Cuthbert who was back on home soil for a visit.
It was a very productive ride with all variety of terrain. We had short sharp climbs, long steady drags; all very relevant to the route in Pembrokeshire.
My legs were heavy on Sunday's 75 minutes Z2 run, carrying the after effects of the run and ride of the last two days, the route I chose was the reverse of Friday's run.
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.
Summary of Week 6
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.
Cumulative Summary
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
