Fortnightly Review - Weeks 41 & 42

I did my first "full" training week of the year. In the first few months of the year I did some weeks where I finished everything on my plan for that week, but without swimming as the pools were closed. This time I managed the full set, swimming included. It should have been both weeks but I had some problems with my back tightening up during my third swim session in week 42 and had to cut that session in half. I did complete everything else. 

Now that I have managed to start back on yoga, weights and core work, I really need to keep that going through winter and into next season, instead of just doing some off-season work and then forgetting about it once the weather gets nice again.

I did a cross-country race, but it was strange. I did the first and last miles at 7 min/mile pace, but the middle 4 are in the 9:30-10:00 range, and I don't really understand why. The course wasn't that tough, I just seemed to settle in to a slower pace on one uphill and then couldn't shift gears for the next 4 miles. 

Actuals, (Target) - 

Swim 5.5 miles / 8,850 m. (6.9 miles).
Bike 80.9 miles. (79.2 miles). MTB 28.0 miles. (19.8 miles)
Run 35.9 miles. (29.7 miles).

2 short core, 2 short light weights and 2 stretching / rollering session. 39 mins of yoga. 

Cumulative Actual, (Cumulative Target), [Cumulative Stretch] -
S 67.8, (92.9), [97.7],
B 1,544.2, (1,576.4), [1,655.3],  MTB 427.2, (394.1), [413.8],

R 1,101.9, (840.7), [882.7].

Core         - 26, (42), [55]
Weights    - 26, (42), [55]

Stretching - 42, (42), [55]
Yoga         - 42, (42), [58]. 

Fast run sessions - 21, (>42) 

Junk swim sessions  - 15, (<23).

Fortnightly Review - Weeks 39 & 40

I caught a cold which took a massive chunk out of my second week. I still did "something" every day but a lot of those days at the end of week 40 were absolute minimum sessions just so I could say that I still haven't missed a training day since Christmas Eve 2019.

I have managed to recover from my pec injury and get back to swimming, and to build up my swim miles, despite the currently terrible timetable at Bucksburn. I have joined with the Aberdeen Uni Tri Club again as a non-student, which allows me to get some sessions in ASV. 

I haven't done anywhere near enough on the bike again. I did a couple of turbo sessions and some commuting to other sessions but nothing like a proper ride or enough miles.

I continue to run too much, but looking at the breakdown since the end of June I am actually being pretty sensible. I did a sub-20 5k at Parkrun. This was my first sub-20 since I broke my ankle nearly 3 years ago so I am fairly happy with that. But around that, and a night run at Bennachie with some friends, every other run was just a short, slow jog to count some miles. 

I have races in my calendar for the next 4 consecutive Saturdays. Parkrun, North District Cross-Country League, Kings Aquathlon and Dundee Aquathlon. 

After those 4 races, I think my year is done, and I am going to try and start on next year's planning. Starting with picking up all those weights, yoga and core sessions that I stopped doing as soon as the nice weather arrived. 

Actuals, (Target) - 

Swim 4.1 miles / 6,625 m. (6.9 miles).
Bike 61.1 miles. (79.2 miles). MTB 21.5 miles. (19.8 miles)
Run 31.5 miles. (29.7 miles).

0 short core, 0 short light weights and 2 stretching / rollering session. 0 mins of yoga. 

Cumulative Actual, (Cumulative Target), [Cumulative Stretch] -
S 67.8, (86.0), [90.3],
B 1,535.5, (1,497.2), [1,572.1],  MTB 402.8, (374.3), [393.0],

R 1066.0, (810.9), [851.5].

Core         - 23, (40), [52]
Weights    - 23, (40), [52]

Stretching - 38, (40), [52]
Yoga         - 37, (40), [55]. 

Fast run sessions - 20, (>40) 

Junk swim sessions  - 15, (<21).