I deposited a lot in the bank this week, racking up some serious training volume. When we train, it's investing in the future. Like putting money in the bank. When we compete, we make withdrawals. I have a lot of depositions in my bank, growing interest.
Also, I have developed a pretty solid forehead by now from all the bike trainer workouts. Because I have been doing all my bike training on the indoor trainer lately, I have been forced to do pretty much aerobic intensity too. That requires some degree of patience.
All in all, this was a pretty good week. Improved some benchmark times and felt good.
mon swim (50m track) fast 2*(400m/6.36+300m/5.00+200m/3.10+100m/1.25).the 400m was 3secs faster than last week-progress!
tue bike trainer 1.25h inc. 20mins/325watts/HR 174=pretty much flat out.3watts better than last week-progress!!
wed 3h bike trainer/245watts+1h run.didn't even listen to music.the stare.
thu run 10*1000m "pyramid scheme" - beginning from 4.20,progressing down to 3.39, then easing down to 4.20 again.fastest split 1sec faster than last week-progress!!! + strength workout,squat+leg press
fri swim 50m track 20*100m/1.33/start every 2.00.first 10 normal free style,the rest with paddles (no pull buoy).
sat 3h bike trainer 245watts+1h run
sun 3h bike trainer 245watts+1h5mins run
total: 15.30h
söndag 30 januari 2011
måndag 24 januari 2011
17-23.1
pretty solid week. had to really bite myself in the tongue not to get excited and keep those 3h bike trainer rides purely aerobic. the strength training really, really tightens up your muscles. ouch.
mon bike trainer 35 min inc. 20 min/322 watt average HR 172 + gym workout, squats, leg press
tue swim 45 mins 2000m 2*(400m/6.39-300m/5.00-200m/3.10-100m/1.25) threshold pace
wed bike trainer 3h/245 watts + run 1h
thu bike trainer 45 mins inc. 20 min/323 watts avg HR 174
fri run track session 10*1000m "pyramid scheme" 4.15 -3.30.4.15 + gym workout, bench press, back
sat bike trainer 3h/245watts
sun bike trainer 3h /245watts + run 1h
total 14.30h
mon bike trainer 35 min inc. 20 min/322 watt average HR 172 + gym workout, squats, leg press
tue swim 45 mins 2000m 2*(400m/6.39-300m/5.00-200m/3.10-100m/1.25) threshold pace
wed bike trainer 3h/245 watts + run 1h
thu bike trainer 45 mins inc. 20 min/323 watts avg HR 174
fri run track session 10*1000m "pyramid scheme" 4.15 -3.30.4.15 + gym workout, bench press, back
sat bike trainer 3h/245watts
sun bike trainer 3h /245watts + run 1h
total 14.30h
fredag 21 januari 2011
On track
It seems to be possible to improve, or at least maintain a reasonable performance level, in running without running much. Lately, I haven't been doing much else than riding the bike trainer. Much high intensity and – behold – with good cadence and pedal stroke.
But not much running, most of the times off the bike and purely aerobic. No intensity work at all. Last time I ran fast was a miserable 10K in a snow blizzard in early december.
Still, running a 10*1000 m workout on the track today went quite ok. I started out at 4.15 and worked myself down to around 3.30, with a 1.00 rest. Felt easy, no pushing at all. My heart rate peaked at 183, nowhere near 195 which is my max.
Got some sparring from a group of army recruits running the cooper test. Not much sparring though. At least, they won't be running away from the frontline in case a war breaks out - they wouldn't get far.
Below I presented my race calendar for 2011. Well, it's quite useless if one doesn't define any goals, is it not? Therefore:
Barcelona Maresme Half Challenge, 29th May. Total time sub 4.32. (I would say 4.30, but the sea swim is slow.) Top 15 in my category.
Ironman Nice, 26th June. Sub 10.20. (It IS a tough course, believe me). Category top 30.
But not much running, most of the times off the bike and purely aerobic. No intensity work at all. Last time I ran fast was a miserable 10K in a snow blizzard in early december.
Still, running a 10*1000 m workout on the track today went quite ok. I started out at 4.15 and worked myself down to around 3.30, with a 1.00 rest. Felt easy, no pushing at all. My heart rate peaked at 183, nowhere near 195 which is my max.
Got some sparring from a group of army recruits running the cooper test. Not much sparring though. At least, they won't be running away from the frontline in case a war breaks out - they wouldn't get far.
Below I presented my race calendar for 2011. Well, it's quite useless if one doesn't define any goals, is it not? Therefore:
Barcelona Maresme Half Challenge, 29th May. Total time sub 4.32. (I would say 4.30, but the sea swim is slow.) Top 15 in my category.
Ironman Nice, 26th June. Sub 10.20. (It IS a tough course, believe me). Category top 30.
tisdag 18 januari 2011
Maintaining focus
It might be a tough two weeks come july-august - I´ll be racing the full ironman distance in Nokia on 31st July and the Kalmar ironman race 6th August. Might be tight with the supercompensation.
If not, of course, the race in Nokia is postponed for three weeks. It all depends on whether ETU and the Finnish Triathlon Association can reach an agreement regarding the ETU long course championships due to be held in Finland in late August. I suspect it will not happen, but in that case I will be doing Nokia, Kalmar, and ETU long course. Sweet.
The main goal for this season is, though, the Ironman Nice 26th June. I have some unfinished business there, and by that I don't mean I left the hotel without picking up the bill last time.
The first race for the season will be the Barcelona-Maresme Half Challenge 29th May. It certainly feels good to have a goal relatively early on in the season, to keep motivated during the winter.
Right now the weather has made it all but impossible to do any effective bike training outdoors. I've been riding some 10 hours a week on the bike trainer. Even running is hard outdoors because of all the snow and the occasional really cold days. Keep focus.
Recently, I've found some inspiration in reading Michael Phelps autobiography No Limits - The Will to Succeed. Great motivational reading!
If not, of course, the race in Nokia is postponed for three weeks. It all depends on whether ETU and the Finnish Triathlon Association can reach an agreement regarding the ETU long course championships due to be held in Finland in late August. I suspect it will not happen, but in that case I will be doing Nokia, Kalmar, and ETU long course. Sweet.
The main goal for this season is, though, the Ironman Nice 26th June. I have some unfinished business there, and by that I don't mean I left the hotel without picking up the bill last time.
The first race for the season will be the Barcelona-Maresme Half Challenge 29th May. It certainly feels good to have a goal relatively early on in the season, to keep motivated during the winter.
Right now the weather has made it all but impossible to do any effective bike training outdoors. I've been riding some 10 hours a week on the bike trainer. Even running is hard outdoors because of all the snow and the occasional really cold days. Keep focus.
Recently, I've found some inspiration in reading Michael Phelps autobiography No Limits - The Will to Succeed. Great motivational reading!
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