Week 4 July 6 — July 12 (week 7 of BHF.org.uk Duathlon training plan for beginners)
|Day||Planned Activity||What I Really Did||Thoughts/Comments|
|Monday||Rest Stretch:10 min||Rest
Walking: 7300 steps
Stretch: 10 mins
|Read an interesting article about the difference between Rest and Active Recovery that will help me through training.|
|Tuesday||Run/walk : 30 minutes Stretch:10 min||Steps: 12509
Bike: 8.5 km in 22:01 (20:56 moving time)
Bike: 8.7 km in 19:39 (19:36 moving time)
Swim: 550m in 14 mins
|Pacer app indicates 136 min active time approx 3.2 km. Too bloody hot for a run today 28C but feels like 35C with the humidity. The swim was a much better way to get exercise and stretch..|
|Wednesday||Run/walk: 10 Bike: 60 minutes Stretch:10 min||Bike: 8.5 km in 20:00 (19:01 moving time)
Run: 2 km in 10:32
Ride: 20.3 km in 1:01:18 (52:23 moving time)
Walk: 3 km in 44 mins
Stretch: 10 minutes
|First long ride of the year; lots of traffic stops. Will clearly need more time in the saddle at long distances to be ready for duathlon. Also had a nice 3k walk after dinner with my beloved. I finished the day with a quick swim to cool off. Pacer app counted 15214 steps.|
|Thursday||Run/walk : 30 minutes Stretch:10 min||Bike: 8.5 km in 22:00 (20:41 moving time)
Bike: 2.8 km in 8:04 (7:11 moving time)
Bike: 8.8 km in 19:35 (18:48 moving time)
Run: 4.8 km in 28:30
|I thought the ride was a bit faster; need to work on pedalling consistency.
Two rides in the afternoon b/c of quick trip to doctors. first time running after a ride so I’m happy to have been on 5k pace under 30 mins. Should have run the extra 200m but my wife called. Family comes first.
|Friday||Bike: 30 minutes or swim or Yoga/Pilates class||Bike: 8.5 km in 20:25 (17:49 moving time)
Bike: 8.8 km in 20:41 (20:41 moving time)
|Ride home was not as fast as I hoped but I pedalled the entire time, no stopping.
Also had a couple of swims after work & dinner. My wife taught our daughter how to flip turn, and used me as the exemplar. I was surprised it came back to me so quickly.
|Saturday||Rest Stretch:10 min||REST & STRETCH||I took it easy like I’m supposed to. the metatarsal bruising in my foot seems to be back so the break is good for me. So are the stretches and foot massages.|
|Sunday||Bike: 90 minutes Stretch:10 min||Stretch
Swim: 100 m in 2:38
Walk: 1.3 km in 15 minutes
|Family commitments kept me from following the plan today. I did go for a nice walk with the dog, and there was some light housework to do, but I didn’t get anywhere near my bike. This is good because my foot is still bothering me a bit and I want to be ready for race day.|