Welcome to my training report for week commencing 1st December 2014. Part of a series of weekly reports, briefly summarising my training during that week and plans for the following week. You will find the vast majority of my workouts published through my Strava, Runkeeper and Movescount accounts. Where applicable I have provided direct links to specific workouts on Strava below, should you wish to see more detail on them. OK so lets get into it…
Last week (commencing 1st December 2014)
So this week marked my first full week back training since the operation and it went very well. The major milestone this week was breaking through 1000 miles total running during 2014, which was great. I didn’t manage to swim as planned and also only managed one bike session rather than two but I made up for this with an extra run and also a full body circuit work-out.
So all in all a good week, with the run volume already back up to pre-op levels.
Was too tired to face getting the bike all set-up for the planned hours endurance ride, so did a 30 minute full body workout instead.
Quick core session, two thirds usual amount but time and energy lacking today
Full core and flexibility session to make up for slacking the day before. Managed to sneak an easy 40 minute recovery spin on bike in as well in the evening.
7 hours and 3 minutes of training, with a TSS of 544.1 and total distance of 74.8km broken down as follows:
- Run: 59.2km in 5h 21m
- Cycle: 41 minute easy recovery spin on turbo, covering 15.6km
- Swim: None
- Core work: 1h 30m
Plan for next week (commencing 8th December 2014)
The plan for this week is to try and maintain the run mileage, while adding in some swim and bike sessions as cross training. Will also be looking to introduce some run speed work where possible.
- 90 minute run with some hill reps included
- Lunchtime swim
- Core session
- One hour endurance session on the bike
- One hour tempo run
- Lunchtime swim
- 3 hour long run
- Full core and flexibility session