Welcome to my training report for week commencing 8th 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 8th December 2014)
So this week was all about consolidation and again pushing on the run mileage. It also marked my returned to run coaching for Ely Tri Club, which was great fun. I managed to drop in two hill work-outs and a tempo, although my long run plans were adjusted so I could spend more time with the family. The one black spot was my total lack of swimming, in part due to work commitments but also my lack of motivation to get into the pool. Something I need to work on on in the coming weeks!
Monday
Tuesday
Didn’t make it to the pool due to work commitments but did manage to squeeze in an easy core session
Wednesday
Thursday
Back coaching the Tri Club run sessions, for the first time in over a year. Headed out early to get my own tempo session in before coaching a hill rep session for the club
Coaching hill run session, Ely
Friday
Tired after yesterdays efforts, work and poor sleep so took a days rest
Saturday
Ditched the planned pre-dawn long run to spend time with the family. Managed a full core session to make up for lack of effort in this department so far this week
Sunday
Weekly summary:
9 hours and 10 minutes of training, with a TSS of 535.7 and total distance of 86km broken down as follows:
- Run: 61km in 5h 30m
- Cycle: 1h 16m easy endurance spin on turbo, covering 25km
- Swim: None
- Core work: 1h 35m
Plan for next week (commencing 15th December 2014)
The main aim for this week is the four hour long run at the weekend, and pushing the weekly run mileage closer to 70km before backing off over Christmas. Will again use swim and bike for cross training but don’t hold you breath on the former!
Monday
- 60 minute easy run
Tuesday
- Quick core session
Wednesday
- Lunchtime swim
- One hour tempo run
Thursday
- One hour endurance session on the bike
Friday
- Lunchtime swim
- Easy 8km run
Saturday
- Full core and flexibility session
Sunday
- 4 hour long run
So that’s the plan! Feel free to follow my progress through my Strava, Runkeeper or Movescount accounts. Will be back next week with an update on how it went and plan for the next training block.