Duathlon Training Update #4

Week 5 July 13 — July 19 (week 8 of BHF.org.uk Duathlon training plan for beginners)

Day Planned Activity What I Really Did Thoughts/Comments
Monday Rest Rest

Swim: 600m in 17:30

Still worried about my foot — lots of foot massage and stretches to help loosen it. I did manage over 11K steps today.

Nice, easy swim at the end of a very hot day felt great.

Tuesday Run/walk : 30 minutes

Stretch:10 min

Bike: 8.9 km in 22:23 (20:55 moving time)

Bike: 8.8 km in 19:42 (19:02 moving time)

Bike ride getting a bit faster as the days go on, and I’m adding a bit more distance. Birthday dinner took precedence over my run. Pacer app says I walked more than 2.7 km over the course of the day so I will take that.
Wednesday Run/Walk: 10

Bike: 10

Run/Walk: 10

Stretch:10 min

Bike: 8.9 km in 18:22 (18:18 moving time)

Bike: 8.9 km in 22:47 (22:19 moving time)

Run: 3.1 km in 19:20

Yoga: 10 mins

Although the morning ride was pretty fast, the afternoon ride presented me with a pretty strong headwind (approx. 19 km/hr) so I didn’t make great time. Focused on consistent and strong pedalling form. After my run, spent 10 minutes using Yoga app to stretch out. MUST remember to do this everyday! Finished it all with a quick swim.
Thursday Bike: 60 minutes

Stretch:10 min

The day was a complete right-off. I didn’t bike, run, or anything. I didn’t even reach 10k steps. I didn’t even eat particularly well. Argh!
Friday Run: 30 minutes or

Swim or Yoga/Pilates class

Walk: approx 1 hr. Bike was in the shop, daughter had field hockey, and we went out for dinner.  running was not going to happen.
Saturday Rest

Stretch:10 min

Rest

Stretch: 10 mins

House work and moving boxes counts as stretching, right?
Sunday Bike: 40

Run: 30 minutes

Stretch:10 min

Walking and painting Some days, even though you have a good plan and everybody knows it, it just doesn’t happen.  I did, however, spend a great day with my family and we got some things done around the house that were essential.

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