This has actually been a fairly solid week of around 10.5 hours, which is on track for this time of year. Considering my knee pain, that’s an achievement. I had only planned to fit in 9 hours, but I managed more without having to overreach.
I saw my RMT in the middle of the week, and he reckoned there wasn’t any meniscus damage and that movement was a good thing – and I’m hoping that he’s right, things do seem to be on the mend. Saturday saw a 2.5hr ride followed by a 6k tempo run, and then Sunday saw a 16k long(ish) run. Good solid weekend, that’s what we need.
Coming week might be awkward as DW is away in Ontario for work and so I’ll be solo’ing chores, animals, kids etc. Looks like I may miss my one weekly swim, which is a royal pain. Can’t be helped though. Plan is pretty much the same as this week, maybe extending the long bike and long run at the weekend, just a bit. If I can top 11 hours, it will be plenty.
I think adding a little bit of tempo and pace into some workouts now is a good thing. Reminding the legs what it’s all about. Fairly soon, I want to re-introduce the midweek, midlong run at goal race pace, maybe this will wait until the Build phase from week 20 though. For that, I’m also thinking to do some hill reps rather than just straight 1k intervals. The long run needs to increase to the 25k range, and overall weekly mileage over 50km. Cycling plan is good for now, with the Tour of Sufferlandria coming up in week 21. Next couple of weeks, aim for a long-ish Saturday ride 3 or 3.5 hours. Once we’re into February, we’re into Build, and if I can get outside for a long ride or two it would be great, hope for a couple of 100k rides.