Fortnightly Review - Weeks 11 & 12

I have done a couple of solid weeks as my rib has improved enough to allow me to get back to swimming and doing gym sessions. Somewhere along the line I have done something to upset my left knee instead. I suspect it might be from basketball. I am still effectively playing one-handed and that means every lay-up, shot and block comes off a primarily left-leg jump. I have been managing it through painkillers and ice for the last 10 day s but it probably needs a rest to settle down.   

I got out to ride my new mountain bike. I took it on a decent loop with a chunk of road climbing a chunk through kirkhill forest, and then back down the roads again to get home. A couple of niggles to deal with on the set-up as I get used to the Q-ring and clutch arrangement, but I think I sorted them with a post-ride service. I will take it out again tomorrow for another test as I use my last 2021 holiday day. 

I ran a 5k PB, although for some reason garmin, and all the sites I have linked to it, think otherwise, and have kept my 19:15 from the North Champs in Inverness in 2017 over my new 19:13 from Inverurie. The weather for it was awful as there was a strong wind, and my pacing wasn't great. I still think I have a sub-19 in me if I can get things right on a flat course and a windless day. 

I also ran a 10k PB. And there is no way garmin is arguing with this one. I am even going to write an extra post to cover it.

Actuals, (Target) - 

Swim 5.7 miles / 9,250 m. (5.6 miles).
Bike 107.6 miles. (77.0 miles). MTB 37.1 miles. (19.3 miles)
Run 47.8 miles. (40.6 miles).

2 short core, 2 short light weights and 2 stretching / rollering session. 56 mins of yoga. 

Cumulative Actual, (Cumulative Target), [Cumulative Stretch] -

S 36.6, (33.6), [37.0],
B 562.0, (441.9), [486.1],  MTB 133.5, (110.5), [121.5],

R 268.8, (249.4), [274.3].

Core         - 15, (10), [12]  
Weights    - 15, (10), [12]

Stretching - 14, (12), [14]
Yoga         - 22, (12), [28]. 

Fast run sessions - 13, (>12).