How do you adjust for missed workouts, or do you?

When you've missed a workout or two in a week (for whatever reason), then the next week do you resume the normal workout schedule? do you adjust the next week's schedule so you don't have a huge "gain" in time?

I'm a 61yo beginner. I try to swim 3 times a week, Tue - 30 min, Thu 30 Min, then Sun for 40 minutes. It started out as rehab for a shoulder injury (slipping/falling on ice). and I've been doing that routine for a couple of years.

Back in march I started running again, after a 1.5 year layoff, as my achillies tendon and PF finally improved enough. I'm starting out very slowly with the running - actually a run/walk (run 1 min, walk 1 min). I try to do that 3 times a week also and I'm up to about 45 minutes per run/walk session.

Also in march, I got my road bike put back together (I repainted the frame over the winter months) and started riding again, twice a week for about 1+ hours each.

Well for the last few weeks, it was tough because of family commitments and me being a weather weenie, to get all the workouts I've planned. Generally, I'm not to concerned if a miss a workout, But last week I was determined to get them all in, which I did. But suddenly I went from 235 minutes to 394 minutes in a week or a 68% gain.

I know I shouldn't have that big of a gain in a week.

I do often get in all 3 swims, or all 3 run/walks, or both bike rides, but this was the first week in awhile that I did ALL the workouts.

So what should've have done? what do you do to adjust? or do you just HTFU and move on?

Edited by badburrito 2015-05-19 10:37 AM