A very satisfying week culminating in an off road duathlon.
An easy week but I still got my Monday interval session in. Apart from the race this was the most important session of the week.
Running miles 19 inc 2 x 2.8 miles in the duathlon (23:18 and 25:26 with 230 feet each time) Total climb 800 feet.
Biking 66miles inc 11 miles and 1500 feet in the duathlon total climb 4000.
Xtrg 2 yoga sessions 1 core, 1 weights and 1 massage.
Really on the countdown down, 9 weeks left till Q day!!! With the PB at park run still fresh in my legs and 2 days taken up with appointments it was just as well this was earmarked as an easy week. It was also the week I started with regular massage. I shall get one every 2 weeks between now and departure. I find them really helpful and just one of the tools in the “injury prevention” box!
Run training 15 miles with 1200 feet of climbing
Bike stats 36 miles with 2000ft of climb.
Other activities were 1 yoga class 1 core session and 1 weights session.
A great week of training culminating in a Kirkcaldy park run PB of 22:29!
As he running has picked up cross training sessions dropped this weeksomething I am determined to remedy over the next few weeks.
Totals for week 10 were:
Running 30 miles with 2000ft of climbing.
Biking 33 miles with 1500ft of climbing.
Two yoga sessions.
With two days spent on an island tour and a third helping at a Big bike revival event there just did not seem to be enough days in the week!
However I made my target and completed my core runs.
Run totals:26 miles with 1400 feet of climb. This included 10 x 800 ints and a long run of 10,5
Bike: 61 miles with 3600 feet of climbing.
First week in some time that I have not managed to any yoga or ilates classes. Stretching at home is fine but just not the same.
The heat continues in Bella Scotia. If anyone is any doubt that #scotlandisnow they just need to be here. The beaches are amazing, the wildlife is out and the mood is one of intense optimism. Just like my training at the moment.
There are comments appearing on FB running pages about the heat and how it is hampering training I have news for you there is always a way. I hate running in the heat but you do everything possible to make it comfortable and safe.
Run when its cooler this may not always be at the beginning or end of the day there might be a cool patch at some other time. Stay hydrated. Carry water with you, 0r cash to buy some. Run in loops sp you can rehydrate when required.
Embrace the heat!!!
Anyway how did this weeks training go? Really good as it happens. More running miles than planned more cross training than planned and more weight lost!
Total miles run was 23.6 miles with 1100 feet of climbing. My intervals have increased from 400’s to 800’s and the long run is 12.5 miles.
Biking 120 miles with 6000 ft of climb.
1 core class and 3 yoga classes.
Posted in A-Z marathon challenge.
Tagged bike, core, Fife coastal path, gym, health, life, marathon, run, sun, tandem, yoga
It has been unusually hot in Scotland this past week and I do not do well in the heat. However a good week of training was done and a fair bit of relaxing in the sun!
Run: 19 miles with 1125 feet of climbing this included a park run of 23:07 1:14 quicker than 1 month ago. I was well pleased with that time. It is the second best run at my home park run.
Bike: 60 miles with 3500 feet of climbing.
I did 2 yoga classes and 1 pilates class. Core and resistance have been missing from my training for a short while due to shoulder pain but I have a had a steroid injection and am going to try a core class and some light resistance work next week.
A full this week with a lot of calendar items whoever said you have plenty time when you retire need to withdraw that statement.
A good week where the mileage target was met again and all the run objectives were met.
Run 4 runs totalling 26 miles with 1700 feet of climbing. I have introduced 400’s into my training and can feel myself getting faster after only 4 weeks.
Bike. Two rides one with Talking Tandems totalling 46 miles and 2000ft of climbing.
I also did 1 pilates and 1 yoga class with 1 core gym class.