Some normality has been restored, no more travels for quite some time but back on the daily grind and commuting.  The first week back home of the training had it’s up and downs…

After getting back to the UK I had very little sleep and no energy levels, so I was not sure how the body would react, plus the achilles recovery.

Day 2

30 minute recovery run – easy with no strides

This was the first run since returning to the UK.  I had very little sleep since arriving back and limited energy levels.  I forced myself out this morning, I definitely did not want to do it.  This was also the first run since the achilles tweak.

Everything was OK until about 3.5 km when I could start to feel it, but nothing too much, then about 5.5 km a little more pain but manageable, However it became sore later in the day

The pace felt good and I was focused solely on keeping in zone 2 on HR. The right ankle still feels stiff and I will work on flexibility on that one and the overall running style and form.

Screenshot 2016-02-07 16.25.56

Day 3

Group Run

Not completed due to the achilles

Day 4

Sandwich session – 2 miles @ 7.50-8 min/mile + 5 x 3 minutes fast (90s) + 2 miles @ 7.50-8 min/mile (2 mins between sets)

Not completed due to the achilles so a replacement ride was done (completed on Friday morning and not Thursday as it should have been)

With the achilles still being sore it was time for a ride rather than run.  I should have done this last night but energy levels were so low that I just could not do it.

I can tell that I have not done any rides for a few months and this was quite tough, but I managed to get through it.  Some flat out hard spins and then threshold.  Threshold not as high as running but still up there, especially after the hard spins.

This was the first time I have ridden on the same day as Jens Voigt, and yes I did get over taken, but I was sticking to the plan 🙂 Riding with the pros :-).  I use Zwift as my training programme to get virtual rides, a lot more interesting than anything else I have tried.  The programme changes the resistance of my trainer so it is effectivly like being outdoors and the climbing efforts are genuine, they can be tough.  It also gives a fair reflection of mileage, unlike some training bikes or programmes.

Screenshot 2016-02-07 20.25.01

Day 6

30 minute easy run – include 5 x 20 seconds at a fast pace with plenty of easy running between each effort

As running is not possible I did a zwift ride, 10 minute warm up then 5 * 30 second fast spins (130-140 cadence) and 90 second recovery, then 10 minutes easy and 10 minute cool down.  The legs felt OK after yesterday, which was the first turbo session since October.

Screenshot 2016-02-07 20.14.09

Day 7

Long Run – 23km – 5km easy / 5km @ 7.50/mile / 5km easy / 5km @ 7.50/mile / 1km HARD / 2km easy

The run was changed to a ride due to the achilles.  The basic principal was to follow the same sort of set as it would have been for a run, so this is what I set:

30 minutes in HR zone 1, 30 in zone 3, 30 in zone 1, 30 in zone 3, 5 minite recovery, 5 minute in zone 4, 10 minutes in zone 1, 10 minute cool down.

It has been a long time since such a long ride on the turbo and I had forgotten how tough they are, especially mentally.  I mnagaed to burn about the same amount of calories as I would have been if I had done the planned long run.  Hopefully sweated out what felt like the start of a cold, definitely lots of sweat and no stops at all during the time.

Screenshot 2016-02-07 16.53.06

The Current Week

A slightly frustrating week in terms of energy levels and the achilles.  However, the replacement turbo session have helped, lots of effort to get the HR high enough and good to be back on it.

Screenshot 2016-02-07 16.18.20

8 Week Rolling Summary

Running

Screenshot 2016-02-07 16.18.47

Screenshot 2016-02-07 16.19.08

Cycling – Turbo

Screenshot 2016-02-07 16.19.32

Screenshot 2016-02-07 16.19.48

Monthly Summary – Rolling 12 Months

Screenshot 2016-02-07 16.20.16

Screenshot 2016-02-07 16.20.24

Day to Day Summary – 2016

Screenshot 2016-02-07 16.20.37

Week on week heat map

Screenshot 2016-02-07 16.20.57

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