Week Five Nov 20 – Nov 26

The report from last week has been delayed, whole host of things been happening, but better late than never. This has been my first “recovery” week of the current schedule. In actual fact, it has been the first time I have gone a day without any exercise at all since 12 April when my doctor gave me the all clear after my operation. Until that time I had gone over 1500 days without a day off, so to get two in a week was quite something!

Mon
Swim lesson – 60 minutes. Last lesson for a few weeks as traveling, finished with TT, managing 56 seconds over 50m, which was a big jump for me.

Tue
Swim – as I was pushed for time I decided to just do a 2km time trial. I was full of expectations having done 56 second 50m lap yesterday. But bitterly disappointed, although I did my best indoor 2km swim ever was only a record by a miserly 15 seconds. Damn, damn, damn…
Bike – Bike – 80 mins Turbo. Warm up, single leg drills, 5 x 3 min big gear pushes off 2 recovery, 10 minute cool down. All good, more energy now not running every day
60 min strength work at gym

Wed
30 hours awake, 12.5hr flight plus 3 hrs train & car. Then sleep

Thurs.
Run. 70 mins. 10 mins Warm Up. Then 20 @ 5:32/ 20 @ 5:19 / 20 @ 5:03.
This was on a cold windy day in an undulating London park, so expected slower times. Was pleasant surprise to make some big jumps without extra effort.

Fri
Day off.. yes really, did nothing.(I had permission from coach of course 😊)

Sat
Run. 90:01 mins 17.34Km. Was in the same London park as Thursday. Good effort but slightly slower than last week’s result. Didn’t feel slower, actually felt very good, so putting to down to different conditions

Sun
Long Bike. 73.72 180 minutes. Cold and bit windy, around 2 degrees when I started. The route is quiet and undulating, with over 600m of climbing. Got faster and faster as I went, enjoyed tremendously although my feet were blocks of ice at end. Actually, second half was 10 minutes faster that first half, which meant adding 10 minutes spinning around the back streets at the end to reach 3hrs, which slowed the pace from 24.8km to 24.5. Was very tried and cold at end, felt I pushed well.
Run – no brick run. As my feet were bricks of ice, and I could hardly stand. Need to get some booties to keep my feet warm

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