Monday, 26 November 2012

Week ahead/WIDDIU

Today, I am unsurprisingly, a little bit uncomfortable after yesterday's run.  It turned out that my chip time was 54:13, which is closer to 54 minutes than 55, so a really good effort (even if I only came 416 out of 520 participants..). I utilised my compression calf sleeves and my calves are not actually too bad this morning, but my hamstrings are killing.  They weren't too bad yesterday so I didn't stretch them out as much as I probably should have done, and I probably need to get full length compression tights..

On the plus side, my arms were beautifully fresh in the pool today, even if I couldn't do any drills because my legs weren't up to much kicking! 

Whilst I showered, I decided that I really need to do more planning of my training, especially with the half marathon 11 weeks away and swim camp 12 weeks away, and only 9 months til the 1/2 ironman.  I do need to sit down and make an actual plan, at least as far as the swim camp, which I aim to do this week, but for now here's this week's details.  And if you're wondering about the acronym in the heading, it stands for "Write it down, do it up", which is a weekly meme started by my internet tri friend Carrie at Fitness and Frozen Grapes.  Here's her explanation:

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I’ll post my workout schedule for the week, and I invite you to do the same.  This way, we can motivate each other and hold ourselves accountable.  Sounds like a win-win, right?)

I'm a day late, but here goes (and hopefully once I've formulated my plan, I can do this every week!).

Monday: 45 minute swim am (recovery), rest pm
Tuesday: 45 minute swim (including 1500m breathing pattern mainset), rest pm (Tuesday will be turbo night in due course but Mr Tuna is still setting it up)
Wednesday: 45 minute swim (drills and technique), run home if legs have recovered (7k)
Thursday: 75-90 minute swim (1k of drills, and then 6 x 600m, then cool down).
Friday: 45 minute swim (easy)
Saturday: 5k run, 1 hour swim (hard drills session)
Sunday: long bike with the tri club (will force myself to go out with the club as it is the nice guy taking the group out and I'll see if I can find out the route so I can work out a get out clause if necessary.)

1 comment:

  1. Thanks for the shoutout, friend! :) Fifty-four minutes is still a good time for a 10-K. I plan to run one in two weeks, so we'll see how that goes. PS - Please share your training plan once it's set! :)