Rest

Another day teaching, then a meeting, then dinner with Ella - No time to train.

Swim

I had planned to do the weekly long swim today. This should have been 4km. I just wasn't happening - very lethargic and thought I may be in for a cold; both the boys have one all week. Called it a day at 1.5km

I had been teaching on a paediatric resuscitation course all day which is always more exhausting than you expect.

Run

2min at 14, 15, 16, 17Km/hr on 1min recovery
2min at 18km/hr x 4 on 2min recovery
1min at 18km/hr
5min at 14km/hr

Another busy day so only time to get down the gym to the treadmill. I made this session up as I went along. I felt like trying different paces (all at 1%)
14km/hr = marathon, 15km = half marathon, 16km = 10km pace, 17km = 5km pace, 18km = 3Km pace.
I wanted to do 5 sets at 18km/hr but the left achilles became sore. My sensible head had to do a lot of persuading so I just did 1min.
A little bit of stretching/rolling afterwards.

Core

The usual core routine and some stretching.
A busy day with George and Will, also revising for a resus course i'm teaching on. Only just squeezed in 45mins. Not sure whether to count this as a rest day or not!

Turbo

Warm up 15min
Main: 5 x 5min x 300W x 65rpm on 5min recovery

This was a breakthrough session. The previous best was 4mins on the last set. I was expecting the increased running to have lowered the ceiling. A few points;

1. I felt tired and thought there was a good chance i'd not even get through the first set - this was a real education in starting and seeing what happens - I managed to suspended judgement right the way through.
2. Having read Chris McCormack's book I tried using his approach towards doing 4 sets in a workout.
He says;
the first one, your body says "what the hell was that"
the second, i'm awake now
the third, I can live with this
the forth, is when you deliver
- This really helped. By the time I had done four I thought I may as well give the fifth a go.
3. I found a music podcast http://feeds.feedburner.com/AndyMoorMoormusic which is perfect for the turbo
4. Splitting each set into minutes and thinking it was in the bag once half way through
5. There were some strange periods of time just when it felt like I could do a lot more/go on for a lot longer. Obviously i'd love to work out what was going on then. I think it had a lot to do with relaxing and not forcing it.
6. The right leg is still annoying. Again, i'd love to get to the bottom of that. I'm envious of those riders who don't have issues like this - it's definitely a barrier to progress.

Weigh in 70.2kg


Turbo

30 mins with the "spin scan" function.
I spent a little time looking at all the functions of my turbo trainer that I don't use - there's one that analyses how evenly your pedalling. I'll try and do this more often, maybe this could help with the right leg wobble.

Bad - just pressing the pedals down            Good - actively trying to pedal in circles

Swim

Drill - 2km; 1 arm, kick & pull buoy.

Run

5km very slow in vibrams with Paolo. It's thought that some easy running after a long run like yesterday can help recovery. I think this makes sense as blood will be encouraged to flow to the recovering muscles than may not otherwise.