Recovery Week Summary

Monday  Did bugger all, Was a little stiff from BV Half the day before and felt a bit of a cold coming on so gave it a rest.

Tuesday- Once again, A day off. Still feeling the beginning of a cold so wrapped up warm and left it!

Wednesday- Double spin class today, took one hard and the other easy so wasn’t too bad. An easy 50 min run in the evening kept the heart rate down and just chatted with the lads. 10km

Thursday- Spin class in the evening, Worked hard due to bitching out of the ride in the morning. Went for a swim but just didn’t have anything so called it a day after 15 mins or so. Weak day!

Friday-  Just strength training in the AM, Lots of power based exercises such as Snatch, Cleans, Dead lifts and Battle ropes etc. Good hard workout

Saturday- Steady run in the forest with Justin, both taking it easy this week so just enjoyed the frost covered scenery, Freaking freezing. 8.2 miles. 3km in the pool, my simple 5,4,3,2,1,1,2,3,4,5 workout, felt alot better than Thurs, average pace was around 1.40/100m with some below and some over

Sunday-  Bournemouth Jubilee wheelers ride, the plan was to meet the boys and go out and about the route but lost Jason at the beginning and the rest never seemed to show?  Got lost a few times, Lots of ice, plus the group I was with was a little slower than I had hoped to go but I didn’t know the route so just stuck it out, Very icy in places too, Finished up in just over 4 hours with about 65 miles. Felt absolutely fine and could have happily carried on, presumably due to going slower than normal so was very happy with feeling normal! http://connect.garmin.com/activity/149005766

Total Times-

Swim- 2.17 miles 1.07.26

Bike- 101.24 miles 5.54.21

Run- 14.47 miles 1.48.27

S&C- 33.58 mins

Total- 118.14 miles 9.24.13

Not too bad in the end considering it was a rest week, Came at the right time as Was feeling a little tired. Ready to get back into a big week before Lanzarote next weds,  Lytchett 10 miler this Sunday, Gagging to go sub 60, Will be tough but I think the strength is there, we will see….