The week post Gloucester was supposed to be spent recovering. Some easy swimming, gentle turbo and leisurely rides were the theme of the week. Mostly I stuck to the schedule, but got a little over enthusiastic towards the end of the week I was duly reprimanded and reminded that I had a tough 5 week block coming up and that I would need all my strength to complete it.
Monday
Swim 1 hour, 3km.
1x1000m (buoy), 4x250m (alternate buoy and swim), 1x1000m (swim)
Tuesday
Turbo 1 hour, 12 mile.
Recovery effort
Swim 1 hour, 2.1km.
400 warm up, 2 x (5x50m hard, bands only, 200m buoy and bands, 200 easy swim), 400 cool down
Wednesday/Thursday
Easy recovery ride to work and and back. 11 mile round trip.
Friday
Today my enthusiasm gets the better of me, as I feel much better.
Swim 1:05, 3km.
30 x 100m all on 2 minutes. Various combinations of swim only and buoy.
Bike 2:50, 50 miles.
All on flat terrain at easy effort.
Saturday
For some unknown reason, today I decided to do one of the hardest 8.5 mile runs I know. I used to live on the edge of Saddleworth moor, so know the trails around the moorland. Legs felt fine pre run, but were a mess post run. D'OH. Set me back a few days. Lesson learned.
1:25, 8.5 miles.
Sunday
Rest day.
I'm learning that your easy days should be EASY and your hard days should be HARD. Don't underestimate the value of recovery. The danger is that you do your easy day moderate, which then knocks onto your hard day, and that to becomes a moderate session also. I have been guilty of falling into this middle ground in the past. I progressed very little.
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