Weekly training report: 1st December 2014

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.

Leighs Wood, Bristol

Monday

Morning Run – Getting Lost in The Woods, Bristol

Another week on the road, this time Bristol. Up early for ten mile out and back along river to M5. Stumbled upon Leigh’s Wood at the turn around, so ended up extending run and having fun in the woods exploring paths and mountain bike trails. Eventually found my way back down to river and headed home. Had to push at end as was now running late. Legs felt very heavy at the beginning, probably due to Saturday’s tempo and long drive last night. Eased during run and felt great once off road. Tired and hungry at the end so dived into the nearest coffee shop for espresso and breakfast.

Tuesday

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.

Wednesday

Evening runaround, Edinburgh

Off the plane and quick blast out and back along Leith coast to clear the cobwebs. Right hamstring a little tight but other than that felt good. Nice clear fresh light and can see for miles over the sea

Edinburgh Skyline from Arthurs Seat

Thursday

Thousand mile run, Edinburgh

What a way to celebrate a thousand miles running in 2014, than my favourite run, namely hill reps up and around Arthur’s Seat in Edinburgh. Nice and easy pace, ticking along and enjoying the night time views over the city. Great to be running off road uphill by heard torch. Fine way to finish the day. No pain from left hamstring, straight into shopping centre for calories on return to coast.

Friday

Morning run, Edinburgh

Final trip to Edinburgh in 2014, so dragged tired legs out of bed for a dawn run back up Arthur’s Seat. Pretty fresh but cracking views from the top so totally worth it. Heaviness in legs eased quickly once running but kept the pace nice and easy. Once on the steep climb up had to drop to route matching the steepest sections, conscious of flight later today. Finished strongly and pleased to get 35km of running in in last 12 hours.

Top of Arthurs Seat, Edinburgh

Saturday

Quick core session, two thirds usual amount but time and energy lacking today

Sunday

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.

Weekly summary:

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.