Another week goes by!

I will update more fully later (when I have a chance!) but here is this morning's swim set:

WU: 500m choice
DR: 5 x 100m (50 pull, 50 thigh touch)
MS: 12 x 100, (bilateral breathing) off 2:00mins. Build - REPS 1-4 RPE 14/REPS 5-8 RPE 15/REPS 9-10 RPE 16/REPS 11-12 RPE 17
4 x 75m (bilateral breathing) off 1:30min. RPE 15
10 x 50m breathing every 5 strokes off 1:00min. Flat out.
DR: 2 x 300m (300 pull, 300 swim)
CD: 200m choice

In total 3800m - a good set - the sprints were particularly challenging but managed all of the 50s coming in on 34-36s going on 1min :-)

I cannot believe I have not updated this in a week!

Well its been hectic!!

Friday - 3.5km Swim/ 20min Run
Saturday - 4hr hills set with a 30min brick run
Sunday - 1.5km OW swim
Monday - REST (head up to British Cardiology Society Meeting for work)
Tuesday - 1:30 run (10min walk/8x (9:30/0:30 run/walk))
Wednesday - 1:20 Aerobic/Strength turbo - same as last week
Today - 1:20 Aerobic Cadence - same as last week

Tomorrow is another 3.5km swim and a 20min run!

Anyway - just looking at the counter on Training Peaks (where Mike puts my training plans) - in the past 90 days I have compled:

1521km on the bike
65km swimming
193km running (well the injury held me back)

Not bad - certainly never thought I would manage that when I had my leg surgery back in 2007!

One final note - please if you can click on my Donate widget and go to justgiving.com to donate to the Precious Lives Appeal - thanks!

I.

Two nights of turbo

Last night and today - turbo sessions - OMG Mike has developed new ways to induce pain on the machine!!!

Mostly it went well but really feeling the pace being upped in the build phase - legs are buzzing at the moment...gears are all over the place on my Aerotic though - I need to index them again before Saturday!

So the sessions:

Wednesday:
WU: 10minutes @ 70% HRmax

INTO 5 X 30 seocnds spin ups (RPE 13-14) RPM 100+ with equal recovery in b/t.
MS: 20, 15, 15, 10, mins @ 75, 80, 85, 90% All Straight through - NO REST!
CD: 5min easy cool down
 
Today:
WU: 10minutes @ 65-75% HRmax

INTO 5 X 30 seocnds spin ups (RPE 13-14) RPM 100+ with equal recovery in b/t
MS: 4, 4, 2, 2, 6, 6, 4, 4 (75%) 2, 2, 6, 6, 4, 4 (80%) as RPM 95+, overgearing 60RPM (heavy) LCR, Repeat straight through. - NO REST!
CD: 5min easy cool down.

I found it really hard to keep the RPM up on todays efforts!

Anyway swim and recovery run tomorrow - probably with Anja in tow on the run!

I.

Gradual return to running

Last night I did one of my first long runs since my Achilles injury. It was nice to run some distance - albeit very slowly! The set consisted of:

10mins walk building from slow to fast (how odd does this look in running kit - in public!)
7x10 mins running - RPE 13/14 (as 9:30 run/30 walk)

....and wow do I feel it this morning even with compression wear on last night - Achilles (on both sides) are quite stiff!

I have to drive home later today (I am in Cornwall with work today) and then it is a aerobic build turbo set later

I.