Reflections on week 11

Week 11 is the first week of the build phase in Don Fink's beIRONfit book, the first 10 weeks of the base training phase have passed.  I am not following this regime as I am working with my coach Steve Casson on a more bespoke programme, however that doesn't mean I do not look!

This week's plan was for 12 hours training, my actual time was 14hours 22minutes.  Mind you this include the time allocated for the coaching sessions on Monday on the Wattbike and then the swim video session at Loughborough University - neither of which were a full session.  So as well as the coaching session on Monday, in the week I added an extra gym session, swim session and had a longer run than planned mid-week.  I also took time for a sports physio/massage session with Zoe and doing small exercises and stretches in amongst not included in the times, so all in all a busy week.

I must admit I am feeling good and not overly tired.  The weather hasn't helped again this week with more snow.  Mind you I was pleased I made the effort to do a road bike ride on Saturday rather than yet more time on the turbo, training in the open air is much more fun and rewarding than working in the gym or even worse my garage.  What was good about the bike ride was the brick session with a fairly quick turnaround for a 40 minute run to follow the 3 hour bike ride with my legs feeling fine after the first few minutes.

This week's split was nearly 4 hours on the bike, 3hours 10mins in the pool, 4hours 15mins running and 3 hours strength work in the gym and Pilate's class.

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