Training Reviews - Weeks 40 & 41

So now that my racing season is effectively finished (I have some low-key things to still fit in, but nothing that matters), I have taken a chance to sit down and review where I am against my Annual Plan and what I want to do from here. Also I had my hip injections on Wednesday so I can start to rebuild the rest of my year on a revised plan where I should be able to take more volume without limping around work all day full of paracetamol and ibuprofen. 

My swimming plan was already set up to increase to 3.5 miles / week from mid-Sept, but despite being on my highest miles ever for this point in the year, I am also looking to try and close a 6-mile gap to my original Annual Plan. 6 miles doesn't seem like a lot, but split over 12 weeks it basically adds 800m of swimming every week to a target that I was already struggling to hit with my 3 swim sessions. So basically a fourth swim needs to come in somewhere. Maybe not every week, but often enough to clear that backlog. 

Biking I am much better. I am basically on my total numbers for the year. Having sorted my turbo set-up in the garage I am actually covering the numbers here, and the slight uptick in my plan for Nov/Dec from 35 to 42 miles / week is easily coverable between that and spin sessions. 

My mountain bike numbers are terrible though. I should really try and do something about them, but this one I think is away and not coming back. I am 100 miles behind, with 170 more to go. That is more than half of what I have actually done on the mountain bike up to now. Given the weather has started to deteriorate that number isn't going to get better. If I want to do something about that next year I need to find someone to mountain bike with. There is a limit to what I can do (technically) on my own just as a matter of the risk assessment and safety cover of having someone with me. There is also the problem that it just chews up so much time to go out on the mountain bike. 10-12 miles in an hour is a good ride with hardly any technical work, and ignoring the commute, while I can do that same number in 35 minutes on the turbo, while staying warm and watching TV.

Running, I am 20 miles behind, but not worried about it as I can basically bury that entire backlog in one hard week. If it came to it, I could clear it in one run. As it stands my miles per week target goes from 18.9 to 23.1 from this week on the plan anyway, and while that stays as the formal plan, I will try to go to just over 24 each week instead and anything that I don't catch up by Xmas I can hide in that week. 

On the smaller sessions I have some bigger problems. I haven't been anywhere near my one-a-week for any of them so they are way behind. I just need to get on with doing them. 


Actuals, (Target) - 

Swim 7.0 miles / 7,450 m. (7.0 miles).
Bike 70.7 miles. (70.0 miles). MTB 0.0 miles. (23.3 miles).
Run 48.8 miles. (45.6 miles).

1 short core, 1 short light weights and 1 stretching / rollering session. 45 mins of yoga. 

Cumulative Actual, (Cumulative Target), [Cumulative Stretch] -

S 112.4, (118.4), [124.3],
B 1,664.3, (1,679.8), [1,763.8],  MTB 472.4, (559.9), [587.9],
R 851.2, (874.8), [918.5].

Core         - 12, (27), [39]  
Weights    - 14, (27), [39]
Stretching - 10, (27), [39]
Yoga         - 39, (39), [57]. 

Fast run sessions - 41, (>41).

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