Week 10: 3 x swim, 3 x bike, 2 x run, 1 x S&C, 4 x physio
Consistency vs. Plan score: 9/9 (66/87, 75%)
Plan completion score: 10/10 (68/100, 68%)
Physio completion score: 4/5 (4/5, 80%)
Weight: TBC (WoW delta: TBC, total delta: TBC)
10 weeks behind me, so theoretically I'm a third of the way to Poland. Time for a quick sum-up ahead of the next 20 (yes, no pressure fellow invaders, just 20 weeks left to operation Fall Weiss).
Swim - seems like I'm getting consistently faster, but still need to work on endurance. My latest 400/200 time trial times went both down by 10s, which means I get slower as I swim longer splits. Admittedly, the test was done on a monster hangover after a New Year's Eve Eve party. Measures taken: two out of three swimming sessions during the week are fixed club swims (no influence on the sets), but in the third one I'll be focusing on that now.
Bike - overall I *feel* more solid on the bike than I did in November, but especially this week (after the prolonged Christmas break) this *did not* show in empirical data from my sessions. Fitness test actually came out worse than the previous one, and today's long ride had a relatively low average speed (I ride to HR now rather than speed, but in Z1/2 I'm not getting higher average than I was before the Xmas break). Why that is I'm not entirely sure - most probably a combination of time off bike, different diet over that time, colder weather out there, and so on. The gigantic DOMS I've had since the gym session on Thursday didn't help either, I'm sure (in fact for today I think they might have played the biggest part). Measures taken: need to these out to get my cycling back on track (if any are indeed needed - thoughts?).
Run - this one is the most risky and the most behind schedule, for obvious reasons. So far I've managed to build it up to 35 minutes at gentle 5:45/km pace (or thereabouts) without breaking down, which is good, but not good enough. Need to build it up to four times the duration, at 20%+ improved pace. Measures taken: From January, physio sessions are going to get as much attention in terms of tracking as any other training sessions. I've asked the physio to come up with a couple of complete sets of exercises to do (which she has) and I'm alternating between them on consecutive days. Hopefully this will allow me to faster build up both distance and speed on the road.
Getting ever so slightly anxious with 20 weeks to go.