Training Review weeks - 17 & 18

The numbers this fortnight are a bit of a jumble. I missed a couple sessions to fit around races. Basketball is taking a chunk out of my midweek but is hugely benefitting my mobility and is reducing the problems with my hips and back. 

I have done a couple of races in this fortnight. Last weekend we went for a mini-holiday to Deeside and I took part in Balmoral Duathlon. I expected to run a minute or so slower on each run but to take a chunk off my bike time and finish in about the same time and place as normal. I did run a minute or so (closer to 2) slower on each run, but I also rode 4 minutes slower. My own fault, I didn't check the bike properly after rebuilding it and the rear brakes were misaligned. On the climbs I just thought the pace was because I was empty from our walking adventure the previous day but on the descents it became more obvious that something was wrong as I never had to touch the brakes, and was having to pedal down the steepest descents. I am a bit disappointed but it was my own fault and at least my second run felt better.

I then raced the new Lochside Aquathlon the following weekend. Again, not expecting much, I rode there and back for a start, and I didn't have my best race. I swam pretty well, better than I expected, but tactically badly. I settled in early to get a free draft off two other swimmers and stayed there much too long rather than passing them and moving away. Once I did pass them, with 150m to go, I easily put another half a length in to them both. I should have gone sooner. I clocked 12:34*, but should have been closer to 12:00 if I had gone earlier. Out on the run, I was fairly comfortable and was managing to chat to people all the way round. Garmin says I did the entire race in Zone 2/3. I finished 4th, but really need to find that missing minute from my run before I get to any serious races.

Racing myself in to form is vaguely working, and with Krunce hill race on Tuesday night and then the North Champs (400m Hurdles and 5k) next weekend, I should hopefully manage to keep that moving forward. 

* Official result is 12:50 but that must include exiting the pool and getting round to transition.

Actuals, (Target) - 

Swim 4.8 miles / 7,800 m. (4.5 miles).
Bike 84.4 miles. (70.0 miles). MTB 22.4 miles. (17.3 miles).
Run 33.9 miles. (46.2 miles).

0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga. 

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

S 51.8, (53.4), [56.1],
B 692.9, (680.0), [714.0],  MTB 129.1, (170.0), [187.0],
R 371.6, (412.5), [433.1].

Core         - 12, (14), [18]  
Weights    - 8, (14), [18]
Stretching - 6, (14), [18]
Yoga         - 21, (12), [18]. 

Fast run sessions - 12, (18).

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