Slightly improved week for me after the cold, albeit my sinuses are still giving me some grief, but I’ve been watching my HRV for training readiness and it’s been mostly ok.
51k of running, with some around 3-3:05 hour marathon pace, but Friday’s double run and the run home in particular was absolutely horrible, the extended parkrun wasn’t great either, but I had been out late the night before.
Couple of swims & a couple of wattbikes but not huge distance.
Need to pick it up a bit fairly soon as my 70.3 is just 5 weeks away, at least the weather for the coming weeks is a bit better.
Just sat here getting ready to go get booze and snacks instead of swimming
3 swims. 2hrs 15mins, 8.1km
Pretty simple stuff. Two CSS sets, one drills.
CTL is 11 more than last year.
And hasn’t moved in the past four weeks.
Happy with where this is.
2 turbos. 1 easy spin, 1 proper FTP intervals.
I say proper…
CTL is 22 (!) less than this time last year.
Whoops! Ramped down 6 this week alone.
The weather forecast this week should be good for that.
4 runs. 3hr 45mins. 48km.
Did an 11 mile/17km one, a 7/11, some 800s and an easy one. Also ran 22km last Sunday, so rolling 7 days of 70km
CTL is 1 up on last year and I’ve done way more long runs. But nowhere near as much speedwork.
10hrs for me this week.
A couple of easy recovery runs after last weekend’s half marathon.
2 swims- one speed focussed plus today’s pull buoy repeats
3 turbo sets. One VO2 max set/ one endurance spin session. Then 3 hours on Zwift on Friday night.
Had to move sessions around as I had a few family things on and my cycling club’s awards evening, where I got absolutely slaughtered. This morning’s swim didn’t cure my hangover.
last session today was meant to be 3hrs bike and then 30min ROTB… became a 2hr bike, and 15min run after a short shopping trip this morning ended with an ‘all you can eat’ carvery lunch, and a 2hr nap on the sofa… which, with hindsight, didn’t set the session up well!
That was me. Continuing my steady consistency, but adding the strength stuff. Felt super flat on my run this evening. Too much talk about potentially crap shins, calves and achilles I think!
Legs are a bit achey now, so might go super light next week with a trip to the physio. Let it all soak in. must keep my eyes on the long game
Have managed to get a mate to sign up to Cardiff as well though. So that’s travel costs halved and someone to bounce off during training (though he’s more like 71 mins!)
Tried to get back to my normal schedule but felt really tired by Saturday so dropped a session then did longest run for months on Sunday.
2 Swims - 2hrs - 4900m
3 Bikes - 2:10 - 60km (2 Days commuting - 22km - 1hr)
3 Runs - 2:26 - 24km (1 Brick)
Lots of easy bike commuting. 1 2x20 at 260 watts, one turbo session sacked off with an early night.
3 runs - was nice to get out yesterday in the sunshine. Felt like a rare treat that.
4 (!) swims for just under 7km - back in the pool tonight too which will be 4 swim days in a row. Feel like I’m coming along nicely now after last week.
Spent Saturday evening giving the road bike a bit of a birthday. New chain, cassette and bottom bracket. The bb was a real pain in the arse. Metal cup came out with one side of it, took ages and plenty of swearing to remove it from the old bearing. Gorilla glued it back in before pressing the bearing in. Not ridden it yet so fingers crossed it doesn’t give me any grief with creaks
Yeah press fit bb. One side tapped out easily. Other side not so much. Only noticed when pressing back in. First side went in lovely. Put the tube in then realised the other bearing was like a cock in a sock. Then spotted the metal cup still on the old bearing.
I probably could have just tapped the cup back in but I don’t want that cup moving or coming out again so thought best to glue
