I didn’t get around to posting this after I eased myself back into work life and training after some time off. But here’s my plans for Autumn / Winter.

I’ll aim for 2 of each – strength / swim / run and some rest each week. There will be some travel involved too. And I’ve reduced my coaching down to one session a week.

My strength workouts will be my priority, with swims and runs being a similar slightly lower priority than strength. I’ll add in rest when I need it, and get some walks in too.

Strength will be an efficient and effective 30 min Apple Fitness strength workout on Monday morning, squeezed between getting home from swim coaching (around 7:42am!) and starting work at about 9am.

Then on a Friday I’ll do a 40-45 minute strength workout, self led, and compound movements etc. Increasing the weights as I go. Squats / Deadlifts / Presses / Rows / Lunges – with finishers.

Swims will be in my diary and watch… pre planned sessions of around 2,500m-3,000m. With 4 coached sessions in November with the lovely Glasgow Triathlon Club / at Strathclyde Sport pool, 2,000m-2,400m likely.

Runs will be with Fit Girl to motivate us both and get out in the dark running early (before work on a Wednesday, and to set us up for the weekend on a Saturday!). Keeping them mostly short, longer on a Saturday, 6km to 10km.

Weekly Plan
 Mon: Coach / Strength
Tue: Rest / Swim
Wed: Run (office / walk)
Thu: Swim
Fri: Strength
Sat: Run
Sun: Swim

2 strength / 2 swims / 2 runs pw
Travel / Dundee / St-h / office
1 Coaching

OCTOBER

Wk39 – 3 Oct (ease back in) – done
Mon: 50 min strength / yoga
Tue: Rest / 1.3km walk
Wed: Rest / 3.3km walk
Thu: Rest (back to work)
Fri: Rest
Sat: 8km walk
Sun: 6.2km run

Wk40 – 10 Oct – done
Mon: (coach) / 30 min strength
Tue: Rest
Wed: 5.0km run
Thu: Coached swim 2,300m 1/4
Fri: 40 min strength
Sat: 6.6km Run
Sun: 3,000m swim / 7.1km walk

Wk41 – 17 Oct
Mon: (coach) / 30 min strength
Tue: Rest
Wed: 5.5km run
Thu: Coached swim 2,100m 2/4
Fri: 40-50 min strength
Sat: 7.0km Run Maxwell Park
Sun: 3,000m TX swim

Wk42 – 24 Oct
Mon: (coach) / 30 min strength
Tue: Bella Swim
Wed: 40-50 min strength / Give blood 🩸/ (office)
Thu: Bella swim / Dundee / St-h
(Ok to miss swim if need a rest)
Fri: Rest
Sat: 7.5km Run
Sun: Rest

NOVEMBER

Wk44 – 31 Oct
Mon: (coach) / 30 min strength
Tue: Rest
Wed: 5-6km Run
Thu: Coached swim 2,300m 3/4
Fri: 40-50 min strength
Sat: 8km Run
Sun: TX Swim

Wk45 – 7 Nov
Mon: (coach) / 30 min strength
Tue: Rest
Wed: 5-6km Run (office)
Thu: Coached swim 2,300m 4/4
Fri: 40-50 min strength
Sat: 6km Run
Sun: TX Swim

Wk46 – 14 Nov
Mon: (coach) / 30 min strength
Tue: Bella Swim
Wed: 5-6km Run
Thu: 40-50 min strength
Fri: Dundee / St-h
Sat: 6.5km Run
Sun: Rest

Wk47 – 21 Nov
Mon: (coach) / 30 min strength
Tue: Rest
Wed: 5-6km Run (office)
Thu: Bella Swim
Fri: 40-50 min strength
Sat: 7km Run
Sun: TX Swim

DECEMBER

Wk48 – 28 Nov
Mon: (coach) / 30 min strength
Tue: Bella Swim
Wed: 5-6km Run
Thu: 40-50 min strength
Fri: Rest / Dundee / St-h
Sat: 8km Run
Sun: Rest

Wk49 – 5 Dec
Mon: (coach) / 30 min strength
Tue: Rest
Wed: 5-6km Run (office)
Thu: Bella Swim
Fri: 40-50 min strength
Sat: 7km Run
Sun: TX Swim

Wk50 – 12 Dec
Mon: (coach) / 30 min strength
Tue: Rest
Wed: 5-6km Run (office)
Thu: Bella Swim
Fri: 40-50 min strength
Sat: 10km Run
Sun: TX Swim

Wk51 – 19 Dec
Mon: (coach) / 30 min strength
Tue: Bella Swim
Wed: 5-6km Run
Thu: Bella Swim
Fri: 40-50 min strength
Sat: 7km Run
Sun: Rest

Wk52 – 26 Dec
Mon: Rest
Tue: 30 min strength
Wed: 5-6km Run
Thu: Bella Swim
Fri: 40-50 min strength
Sat: 6km Run
Sun: TX Swim