So after my tough 28 mile trail marathon (ultra distance event) on Sunday 31st January last week was mostly down as recovery.
As previously highlighted in my recent post I was most pleased that I had no ill-effects from the long run and was delighted to be back in the gym on Monday and even on the track (coaching plus a bit of running) on Tuesday. I also managed 2 club swims during the week - following our new swim instructor's advice I lengthened my stroke and focused on the pull through, which definitely appeared to make a bit of a difference to my swim times - result! There was an easy bike commute on Thursday but little activity over the weekend. It would have been a good opportunity to get in a little more volume, albeit relatively easy.
So to the week ahead...
It is not taper time yet (Malta marathon - Feb 28th) so I do really need to get another decent run in plus some higher intensity work. Today (very stormy weather - strong winds) I opted for the gym and managed 35 mins on the treadmill - interval set - 1Ks @ 4:40 pace + 2 min recovery @ 5:45 pace, although my Garmin (indoor run setting) listed a much slower speed.
Here is the plan:
Mon: 0:35 interval run + 0:15 weights; [Optional 1:00 Club Swim]
Tue: 2:00 bike commute
Wed: COACHING - recovery day
Thu: 0:45 swim + 0:15 weights
Fri: 2:30 long easy run into work + 1:00 bike commute
Sat: 1:00 swim + 1:30 run on tired legs
Sun: 1:00 bike turbo (Valentines Day - need to give Mrs P some attention!)
Report back soon.
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