This morning it was time again to join openwaterswimclub’s group training which no sleeping in.
Got up early to have breakfast and then take the train to Landskrona, wait 30 minutes for the bus.
Magnus was the coach today and this was the schedule for the day.
Warm Up:
400m
Technique:
2x200m acceleration 3,5,7, 30s
2x100m target pace + 15s
4x50m 1-4 crawl 10s
100m Normal
25x50m target pace + 5s (5x50m crawl, 15x50m crawl with paddles and bouy, 5x50m crawl)
Team race 1 (25m + 5 pushups) – 8 in each team
Team race 2 (25m normal) – 8 in each team
Cool Down:
400m
During the warn up I mixed crawl, breaststroke and backstroke. Today I was kicking too much, needed to work more with my hips but no complaints about my breathing 🙂 I felt that the breathing was working. I have made progress the last couple of weeks after the latest advice from coach Johan
During the accelation exercise I focused on breathing on every 3, I still need some practice. It is tough but necessary. It is not always calm water during racing, it could be waves and also crowded, I got a couple of submerging (Kallsupar) today when someone on the other side splashed water.
During the first target pace I got advise about the paddles. Have not really learned how to use them but read that they are good to use to strengthen my shoulders which I am in a need of. I was too nice, needed to be more aggressive, coach Magnus was demonstrating at a closer range and I also studied two other swimmers and worked on that today.
Then it was time for the racing, we were divided up in two teams of 8.
The first race was 25m each and up from the pool and do 5 pushups, then the next swimmer continued. We won.
The second race was 25m normal for each swimmer. We won this time.
I ended with 100m cool down.
We swam 1.5 hours but I forgot to start the pulse watch so I do not know the distance but last time I swam around 2000m so it should be around that distance also this time.
Very good to swim in group, you have to be aware of the swimmer in front of you and on the side plus I get feedback.
Today I was an early bird, got up at 5 am to have breakfast and then take the train and bus to Tolvåker swimming pool. The training started at 9 am.
I have been coached by Johan from openwaterswimclub, to get ready for the HIM, and openwaterswimclub has group training Saturday mornings. I have felt that group training once in a while will be good for me so today it was time to join.
I had to get off the train and then take a bus to the town where they have their training. Left already 7 am and got to the pool around 8.30 am.
We were a group of people with different experience. But everyone could participate. We were divided into three groups. We who was slower or wanted to swim slow was in lane 1 and 2, faster in lane 3 and 4 and then the fastest in lane 5 and 6.
Johan was the coach for the morning and his colleague filmed us.
The schedule was the following:
Warm Up:
200m crawl
Technique:
10x25m
1. Hand in armpit
2. Hand in armpit
3. Crawl with fist
4. Crawl with fist
5. Scovel
6. Hand in armpit
7. Hand in armpit
8. Inv – Meet hand in front before next crawl. One arm at the time.
9. Inv – Meet hand in front before next crawl. One arm at the time.
10. Scovel
20x25m
Legs: Kicking only, arms in front. Worked if I was doing a breaststroke when it was time to get up and breath.
Arm: Crawl without using the legs – was tough without bouy. Felt that I was sinking but excellent exercise.
SS. Both arms and legs
Repeat
40x25m
2x25m Normal crawl
2x25m Faster
25m Max
Repeat
20×25
25m breathing on the third crawl was what I was concentrating on, need to be able to breath on both sides. Here I got cramp in my legs.
Some continued with breathing on the fifth (25m), breathing on the 7th (25m), breathing on the 9th (25m)
Repeat
Very good to start breathing on every third, then I was forced to breath on the other side. One of my goals is to be able to breath on both sides, can be waves in open water.
10x25m
25m Normal
25m Max
Here I had to catch my breath once in a while after the Max, in the beginning I did not go on max til the very end but at the end I could do it, almost got respiratory distress.
The coach informed me that I should do the training in my own pace, if I needed to rest, it was fine, better to have good technique and not do everything instead of trying to keep up with the more advanced swimmers
So nice to hear that he believes in me, I am a good swimmer but needs to work on the technique and breathing. Got som tips: still am breathing more to the front than to the side, I think that i was a bit stressed today too, have been better but will continue with the breathing. Also that I get my hand into the water too soon, need to stretch a bit more before I get the hand into the water.
I will join the group training once a month and when it is raining a lot and I do not want to head out and run.
The second week I decided to get to the pool again and crawl without legs -> crawl with bouy.
I was sore in my right shoulder after the HIM but decided to crawl for 30 minutes, if it would get worse than I would stay away from the crawl but it worked. And since then I have had 30 minutes crawl training.
I felt very relaxed when I was using the bouy.
The third week I did not use the bouy and now the stress came back.
I made a decision that I will try Swimrun next year and need to work on a few things.
Focus on the right shoulder
Be able to breath on both sides, important when I am not in the pool. There might be waves
Get faster
Crawl longer
Last week there was a big milestone. I could crawl longer without having to bring in backstroke. Felt great.
This week the goal was to crawl longer and continue with sprint. Since I ran a tough hilly race this weekend I was using the bouy. I could sprint two lapes (2x25m) and I didn’t get breathless afterwards.
It has started to happening things. I also had a more relaxed swimming yesterday. Pace has also improved lately.
I asked a running buddy of mine how it works with Swimrun and shoes. You use a bouy and have shoes with holes so the water get out. Need to understand where I have the bouy while I am running. I also have gotten information from Altra which Altra shoes is good for Swimrun.
Tonite it was time again for pulse based intervals which I have not done in a while.
It was with mixed feelings that I headed out. Last year when I did these my pulse rushed to 200 on the third and fourth interval even if I did not go on max. It also took a long time to get back to a normal level even if I was walking to try to the pulse down.
Started with 2K warm up.
First interval, 2K, went as expected. It takes a while til I get up to 157 which is some heart beats under my threshold pulse which is 160.
Rest, 2 min jogging.
Time for the second interval where it took a shorter time to get up to 157. On the uphill I watched my pulse closely so I did not go above 160, have a tendency to do that but was fine.
Rest, 2 min jogging. Tried to really run slower so I had come down to a more normal pulse
Time for the third interval where I hoped that my pulse would not rush. To my big relief this interval was as the second basically. Did not rush.
Rest, 2 min jogging.
Finally the last interval where I also hoped that the pulse would not rush but it was as the second interval.
Then it was 1K cool down.
Maybe my lungs were not ready to do intervals after my pneumonia, needed more time.
Last week was a recovery week so I hoped for fresh legs tonite.
Started with light gears
Q – 75 min Threshold
Warm up: 11.5 min
Technique: 45s Zone 2 45s HIgh cadence 45s High cadence 45s normal
Main set: 13 min Zone 4/5 3 min Zone 2
13 min Zone 4/5 3 min Zone 2
13 min Zone 4/5 3 min Zone 2
Cool down:11 min Zone 2
Continued biking while I saved the first session.
Started with light gears on warm up and technique and then then changed to heavier gears on the first part of the main set, then changed to light gears and then changed to heavy gears on the last three parts
Q – 105 min Endurance
Warm up: 12 min
Technique: 5 min Zone 3
Main set: 10 min zone 2 1 min high cadence approx 110 5 min zone 2 1 min low cadence/high gear
10 min zone 2 1 min high cadence approx 110 5 min zone 2 1 min low cadence/high gear
10 min zone 2 1 min high cadence approx 110 5 min zone 2 1 min low cadence/high gear
10 min zone 2 1 min high cadence approx 110 5 min zone 2 1 min low cadence/high gear
10 min zone 2 1 min high cadence approx 110 5 min zone 2 1 min low cadence/high gear
Cool down: 2 min
Felt good tonite, next week the plan is to bike outdoors next weekend, got my top last week and need to fix a few more things before I can take out my bike and test it outside, a bit scared but need to learn how to handle everything outside
Tuesday
This week it worked that I would swim before work the two days when Actic opened early.
25m (25 all out) Rest 20s 25m (20 all out) Rest 20s 25m (15 all out) Rest 20s 25m (10 all out)
Main set: 50m crawl all out Rest 30s 50m crawl all out Rest 30s 50m crawl all out Rest 30s 50m crawl all out Rest 30s 50m crawl all out Rest 30s 50m crawl all out Rest 30s 100m crawl easy
50m crawl all out Rest 30s 50m crawl all out Rest 30s 50m crawl all out Rest 30s 50m crawl all out Rest 30s 50m crawl all out Rest 30s 50m crawl all out Rest 30s 100m crawl easy Where I could go all out on approx 3/4 of those 50m
Nice to swim with swimmers. We were two on the two slow lanes, we had one each (the other one was breaststroking) then a crawl swimmer joined us in the middle, two more breaststrokers, swim in a circle, the last two did not understand the system 🙂
Breathing is getting better and better. Got feedback today that I am getting the left arm a bit shorter in front of me. Probably because I am breathing on the left side. Need to work on that.
Tried to swim as much as possible. Feels better and better every day.
Saturday
Time for the week´s trail run.
The plan was to start the run at 8.30 but did start 8.50
Wore t-shirt, shorts and short socks, 500 mL water and energy.
Nice that my knee did not protest around 5K.
Fell flat faced on the ground on my way to Verkeån, this tiny little stone on the path, think that this stone was the cause of the fall last year. 🙂 Did not break anything though 🙂
My legs were just moving when I have run around 7.5K when first it appears flat but is actually is uphill and then it is a second hill which is a goal to run up on. But I ran all the way to the second hill, felt good.
When I got to Hill of Brösarp I saw that there were horses so I walked when I passed them.
Not so much shadow so now the sun started to bother me but when I crossed the bridge with the geraniums there is a water pitcher, used that to wet my hair and face.
Passed some trekkers on my way to Haväng.
Needed tp walk from time to time because of the heat so it took 3h to Haväng and then 32 min to Vitemölla even if it felt slow. So nice to get down to the beach area and wet my whole hair with cold water and also face and neck.
Distance: 23.5K
So nice with the mandatory swim in the ocean afterwards. Did some crawling
Today 152 m with some breaststroking. Interesting crawling against the current on my way back.
This week the summer opening hours at the pool started which means that on Mondays they do not open til 8 am which means that I cannot swim before work. Usually I do not swim on Mondays but Wednesday I cannot swim so I decided that I would swim somewhere during the day.
Am a tester at a medtech company and started a run where I would do readoff after 1h, 3h and 24h so after lunch and readoff at 3h I could have a break and walked down to the pool and had 45 min crawl training
Distance 45 min
Warm up 100m choice
Gliding with streamline keeping the head below the arms, kicking with feet With buoy, gliding with streamline, the head below the arms, crawl with rotation With buoy, start to crawl longer and longer, rotate with head, some sculling Without buoy, start to crawl longer and longer, rotate with head
Backstroke 6 kicks, 3 crawls
Cool down:
Backstroke, Breaststroke, Crawl
So much nicer to crawl train now when I know how to breath. Still need some practice and at some point get up some speed.
After work it was time to have bike training on my Trainer
Saturday I got to the bike store and got my new saddle fitted.
Started with
Q – 75 min Threshold
Warm up:10 min
Main set: 20s All out 40s rest 20s All out 40s rest 5 min Zone 4/5 2 min rest 5 min Zone 4/5 2 min rest 5 min Zone 4/5 2 min rest 5 min Zone 4/5 2 min rest 20s All out 40s rest 20s All out 1 min rest
20s All out 40s rest 20s All out 40s rest 5 min Zone 4/5 2 min rest 5 min Zone 4/5 2 min rest 5 min Zone 4/5 2 min rest 5 min Zone 4/5 2 min rest 20s All out 40s rest 20s All out 1 min rest
Cool down: 3 min
Continued with
Q – 105 min Distance
Warm up: 7 min that wasnot registered (forgot to start my pulse watch)
Main set: 1 min high cadence 110 1 minhigh gear and low cadence 10 min Zone 2 20s all out 40s rest 20s all out 15 min Zone 2
1 min high cadence 110 1 minhigh gear and low cadence 10 min Zone 2 20s all out 40s rest 20s all out 15 min Zone 2
1 min high cadence 110 1 minhigh gear and low cadence 10 min Zone 2 20s all out 40s rest 20s all out 15 min Zone 2
Cool down: 20 min Zone 2
Training on a LifeLine Turbo Trainer
Might have to get more padded bike shorts. It was more comfortable than before I got the saddle fitted but it still was uncomfortable at the end
Sweaty tonite
Energy: 1l water and 2 bananas.
Total distance: 72.54K, total time: 3h and 10 min
Tuesday
Started this morning with crawl training before work.
Was not sure if I would be able to do everything that was on the schedule but the goal was to spend more time swimming and not have longer rests.
There were not a crowd at the pool so I could have my own lane which is best.
Session 2
Q – Distance 55 min
Warm up + Drills
25m crawl 25m backstroke 25m sculling 25m breaststroke (had to add this because the boyu was at the other end) 25m boyu 25m crawl 25m backstroke 25m sculling 25m breaststroke (had to add this because the boyu was at the other end) 25m boyu 20s rest
25m bouy 20s rest 25m bouy 20s rest 25m bouy 20s rest 25m bouy 20s rest 25m bouy 20s rest 25m bouy 20s rest 25m bouy 20s rest 25m bouy 20s rest 25m bouy 20s rest 25m bouy 20s rest
From the beginning it was 8x25m but I added two extra during the training
This was not part of the schedule but added these extra during training 50m crawl 50m crawl 50m crawl 50m crawl 50m crawl
Definately improving, can crawl more and more whole lanes. The goal is to crawl all those 1900m in September.
Friday
I have been wanting to head up to Kullaberg to run a trail run there but due to the right knee I have waited.
This morning it was time.
Part of me didn’t want to go, when I left it was raining but that was not stopping me and when I got up to Kullaberg it was a bit windy in the beginning but then it got warm and the sun got out.
So nice to be back.
It did not take long til I had to take off my windstopper and keep the long sleeve.
I had a little accident on the bus when 3/4 of water from one of the soft bottles got out on the ultra back pack and my tights, I had toilet paper that I could try to dry my ultra back pack with me and realized I also had a dry long sleeve that also had to be used 🙂
My goal today was to run up on more hills and that worked.
Before I got to the first tough part I got lost, did not pay close attention and missed the narrow path that was not so visible and almost had a nervous breakdown but finally I found it.
It is so good to be able to follow the route on my pulse watch, especially when it is not a route based on markers all the time but ad hoc and at a place where I am a couple of times a year. Takes 2 hours for me to get up here when I do not have a car and am running solo. Would like to get up here more often, it is a technical difficult place that I like a lot.
Passed some trekkers.
Then it was time for the second toughest part, what a view when I got to the top
Getting up on those tough parts I walk, but I get a pulse for sure.
Since it was wet I took it easy where it was rocky down hill.
At the light house it was a lot of visitors but I had time to take some pictures
After the light house it was only 4K left, I realized that they had rerouted the red/orange route due to erosion
So nice to see Mölle, the little village where I started the run in the morning.
After work it was time for biking indoors. Invested in a new saddle that got loose Saturday so I tightened the saddle before I started my sessions.
Unfortunately it got loose again during the first session so I had to get off and tightened it.
Need to get the saddle adjusted correctly because it was not comfortable after a while.
Q – 75 min Threshold
Warm up: 10 minutes Zone 2
Main set:
20s Zone 5+ 40s rest 20s Zone 5+ 40s rest 8 min Zone 4/5 2 min rest 20s Zone 5+ 40s rest 20s Zone 5+ 1 min rest 20s Zone 5+ 40s rest 20s Zone 5+ 40s rest 8 min Zone 4/5 2 min rest 20s Zone 5+ 40s rest 20s Zone 5+ 1 min rest 20s Zone 5+ 40s rest 20s Zone 5+ 40s rest 8 min Zone 4/5 2 min rest 20s Zone 5+ 40s rest 20s Zone 5+ 1 min rest
Cool down: 14 min Zone 2
Q – 90 min Endurance
Warm up: 10 min Zone 2
Main set:
1 min low cadence 50-60 1 mineasy gears cadence 100-110 15 min Zone 2 1 min low cadence 50-60 1 min low cadence 50-60 1 mineasy gears cadence 100-110 15 min Zone 2 1 min low cadence 50-60 1 min low cadence 50-60 1 mineasy gears cadence 100-110 15 min Zone 2 1 min low cadence 50-60 1 min low cadence 50-60 1 mineasy gears cadence 100-110 15 min Zone 2 1 min low cadence 50-60
Cool down: 10 min Zone 2
Training on a LifeLine Turbo Trainer
Tuesday
Crawl class with Mikaela
Before work on Tuesday in May I am participating in a crawl class.
Warmup: 100 m free of choice
Some of the things we did, Mikaela pushed us hard.
Kicking with kickboard 1-4
Kicking, breathing, arms to the side. That was tough.
25m Kickboard as a buoy, crawling, 25m kicking with kickboard, 25m Kickboard as a buoy, crawling, 25m kicking with kickboard
At the end we were doing the toughest so far, 25 m crawl 1-4
Still a bit sloppy with rotation but if I just crawl relaxed it is working much better.
Wednesday
Crawl training on my own
Distance 60 min
I was focusing on breathing, rotation and keeping my head under water.
Warm up:
100m choice where I tried free swim on back
4x25m Kicking with kickboard
Gliding with streamline keeping the head below the arms, kicking with feet
With buoy, gliding with streamline, the head below the arms, crawl with rotation
With buoy, start to crawl longer and longer, rotate with head
Without buoy, start to crawl longer and longer, rotate with head
Crawling back and forth relaxed, breath and rotate
Crawling and free swim on back
Tried to breaststroke as little as possible
Cool down: crawling and free swim on back
Thursday
Usually I have a couple of rest days before I head out on my trail run but today is a red day in Sweden and I have an tradition to run a trail run this day.
So got up early this morning and lucky me no track work on the train tracks.
Had put on long sleeve, tights, windstopper, regular socks and altra lone peak 4 trail shoes.
Got on the train and bus to Frostavallen.
This morning it was time to increase the distance, not sure how long but follow the ”Tjörnarparen path” from Frostavallen, hoping to find the narrow path instantly.
Was a bit windy but not cold.
No trekking work so I could take the train and bus up to Frostavallen.
Did not take long til I had to take off my windstopper, gloves and hat.
Had really tired legs so after the highest top on white I had to stop and walk afterwards.
Nice to head in another direction on white to see how long the distance would be.
Today I found the narrow path instantly which felt great. Nice to follow the route on my watch.
There were some trekkers out and some dog walkers and then me.
Since I had really tired legs,did not have any rest days between the biking, swimming and running, I had to stop and walk from time to time.
Enjoyed the run a lot and will now continue running around 22K.
Walked most of the transport run back to the train station to rest my knee.
After work it was time for biking indoors. Have had problems with rash on my front thighs when I started with using trishorts. Felt that I needed to buy bike shorts and still got rash. Have heard that you are not going to have any underwear under and found out due to the friction. So tonite I had saddle soap and no underwear and no rash 🙂
Q – 60 min Distance
Warm up:10 minutes Zone 2
Technique:
20s let go of the handlebars and straight back 40s Rest 20s let go of the handlebars and straight back 40s Rest 20s let go of the handlebars and straight back 40s Rest 20s let go of the handlebars and straight back 40s Rest 20s let go of the handlebars and and straight back
Main set:
15 min Zone 4/5 30s high cadence approx 110 6 minZone 2 30s high cadence approx 110 15 min Zone 4/5 30s high cadence approx 110 6 minZone 2 30s high cadence approx 110
Cool down: 15 min Zone 2
The bike sensor did work tonite 🙂
Q – 45 min Muscle Endurance
Warm up: 10 min Zone 2
Main set:
3 minZone 3 30s rest 2 min Zone 4 30s rest 1 min Zone 4 30s rest 3 minZone 3 30s rest 2 min Zone 4 30s rest 1 min Zone 4 30s rest 3 minZone 3 30s rest 2 min Zone 4 30s rest 1 min Zone 4 30s rest
Cool down: 15 min Zone 2
Training on a LifeLine Turbo Trainer
Feels like I am getting stronger and stronger in my legs. Thought that the bike shop was open til 2 pm Saturday but turned out it closed at 1 pm, was 8 minutes late so I need to buy another saddle another day this week. Need to have a more comfortable saddle to be able to ride more aggressively.
Tuesday
Crawl class with Mikaela
Before work on Tuesday in May I am participating in a crawl class.
Friday when I had my crawl coaching we focused on breathing a lot and finally I got it. What a relief. Still needs some work.
I told Mikaela that I was very stressed last week when it was crawl class but am calmer today.
We started with warm up where I tested to do kicking with streamline and my head under water and then did some crawling.
We had some breathing exercises and some crawl technique.
First two were tough. FIrst one we had our hands to the side and kicked and then we had one hand in front of the head and did the same thing.
Also did the kicking with kickboard 1-4 and then also used the buoy.
She loves to make us who need some more work to do Tarzan which is very tough, sort of crawling but the head above water.
Then we did some regular crawling where Mikaela told me it looked much better. Some gasping for air and some water in my mouth but could breath more.
Wednesday
Crawl training on my own
Distance 60 min
I was focusing on breathing, rotation and keeping my head under water.
Major improvement, managed to crawl 4x25m without gasping for air, not getting a lot of water into my lungs or nose 🙂
Such an incredible feeling when I feel that I am breathing correctly. Definately getting in the right direction.
Warm up
100m choice
Technique
Gliding with streamline keeping the head below the arms, kicking with feet
Gliding with streamline, the head below the arms, one crawl at a time rotating, arms in front
With yellow buoy, gliding with streamline, the head below the arms, crawl with rotation
With red buoy gliding with streamline, the head below the arms, crawl with rotation
With yellow buoy, start to crawl longer and longer, rotate with head
Without buoy, start to crawl longer and longer, rotate with head
Cool down:
Breaststroke with head under water breathing to the side.
Saturday
The original plan was to head up to Frostavallen and run my 17K trail run to see in what condition my right knee would be in. Next week the plan is to run the first time this year on Kullaberg but then my knee needs to be ok.
I got down to the train station and realized once again that it wouldn’t be any train to Höör, it would be bus and I just refused. Had a B-plan if the weather would be bad, like rain so I walked back home, tried to put on the new saddle on my bike but failed, headed to the pool and had crawl training for 1 hour. Practiced breathing and rotation.
Interesting that next to me was Triathlon South which had crawl training.
Was a bit crowded on the two lanes where I could be so I had to have longer rests from time to time to get space between me and the ones in front of me who did not crawl. Still needs to work on rotation because sometimes I am a bit sloppy and do not rotate enough or forget to get air but it feels that it is going better and better.
It was so fun to hear from a lady in the water that I was good, I am not but I am better than middle of April.
Then I biked home and could finally change to my new saddle
Q – 45 min Muscle Endurance
Warm up:10 min Zone 2
Main set: 3 minZone 3 30s rest 2 min Zone 4 30s rest 1 min Zone 4 30s rest 3 minZone 3 30s rest 2 min Zone 4 30s rest 1 min Zone 4 30s rest 3 minZone 3 30s rest 2 min Zone 4 30s rest 1 min Zone 4 30s rest
Cool down: 15 min Zone 2
Realized that I hadn’t tightened the saddle firmly so at the end the saddle moved down at the end, was not comfortable and then I leaned on one of the cushions that also moved so I had to tightened the saddle afterwards and also move back the cushion and tightened it as well. First time I have fixed anything on my bike.
20s Zone 5 40s Rest 20s Zone 5 40s Rest 20s Zone 5 40s Rest 20s Zone 5
10 min Zone 4/5 2 min Rest 10 min Zone 4/5 2 min Rest 10 min Zone 4/5
20s Zone 5 40s Rest 20s Zone 5 40s Rest 20s Zone 5 40s Rest20s Zone 5
Cool down: 15 min Zone 2
Turned out that the total time and distance did not get registered properly. Based on the training time: 75 min and 40 s and at least 20 km/h, I calculated that I had biked 26K
Don’t like it when this happens.
Continued with biking stronger
Saved the first session while I still was moving the pedals on the bike.
Started my pulse watch again
Continued with the second session
Q – 90 min Endurance
Started with warm up: 10 min Zone 2
Continued with
Technique:
20s no hands and hold your back straight 40s Rest 20s no hands and hold your back straight 40s Rest 20s no hands and hold your back straight
Main set:
12 min Zone 2 20s Zone 5 40s Rest 20s Zone 5 8 min Zone 2 1 min Zone 4/5 where I was biking strong the whole minute, improvement from last week
12 min Zone 2 20s Zone 5 40s Rest 20s Zone 5 8 min Zone 2 1 min Zone 4/5 where I could bike strong once again
12 min Zone 2 20s Zone 5 40s Rest 20s Zone 5 8 min Zone 2 1 min Zone 4/5 where I biked strong once again
Cool down: 15 min Zone 2
Tuesday
Crawl class with Mikaela.
Even if i have to take the train to get the crawl class I enjoy swimming before work.
I have enough time before I have to bike down to the train station to make a café latte.
This morning we were 6 people who showed up and we also noticed that the water polo guys would exercise in the pool but the pool have several lanes so we would be at our end and they would be at their end.
Started with 100 warm up where we choose which swim technique we want to use individually. I breaststroked but tried to put in some crawl, realized that I was stressed with the breathing and tried to get the correct rotation.
Then we did kicks with the kickboard. I am still not relaxed with my ankles and have too much force, need to work on this some more. With the kickboard we did 1-4 which meant we started slow and increased the speed more and more for each lap. Tough at the end.
Then we tried gliding with streamline where we then started kicking but with our hands in front of our heads, then we tested doing the same on our backs but some of us sank so it was better having our hands to the side.
We got split up because some of us are ”hopeless” souls at the moment, no crawling experience and need to work more on basic technique and half of the group has crawl technique and could just crawl.
We hopeless souls tried Tarzand where we have our heads above the water and we made improvement.
I need to focus on relaxing my ankles and have my head under the water.
Mikaela thought that we did 1000m during this class.
Now I did not forget any equipment 🙂
Wednesday
Crawl training
I had decided that I would take it slow but got stressed from the beginning
Tested gliding with streamline, using the dolme, using the kickboard
Do not have to crawl the whole lap.
Tried to have relaxed ankles but need to work on that some more.
Also I was focusing on the rotation.
Saturday
Trail running
It did not go as I had planned. Found out when I got to the train station that it would be replacement buses today so got up to Höör’s train station at 10 am instead of 9 am, missed the bus to take me to Frostavallen so I walked. Started 1 hour and 10 minutes later than planned. Could not stretch on the bus and decided to head out without any stretching.
Think that is one of the reasons why I had some extra issues today.
It was a bit warmer so I had to stop and take off my windstopper and ran in my wool long sleeve the whole run.
I have noticed on the last trail runs that I at the end feel that my right calf get very stiff and then the issue gets over to my right knee, might explain another reason why I have issues with my right knee. The stiffness sits high up close to the back of my right knee.
So some walking due to both the calf and knee but overall satisfied.
Slower pace but did not feel more tired in my legs than usual.
The cows were out but left when I got closer and then again there was geese crossing the path when I was on my way back to Frostavallen. They also get scared of me
The plan was to head up to Frostavallen and run my 18K trail run.
First it started to rain and then it stopped and then it started to rain/hail, part of me decided to stay in Lund and hope for better weather but am now glad that I decided to head up there anyway.
It was bit colder but I did not put on my winter jacket, instead I put on my windstopper.
Have had issues with my right knee and decided to take it easy and listen to the knee.
The goal today was also to run up on more hills on white and continue running instead of walking afterwards.
There is one part on white where I run up on one hill and then it is a short flat part and then comes another hill, earlier I have walked between and today I was going to continue running on the short flat part and then continue running when I had gotten up on the second hill. Unfortunately I ran into a smaller respiratory distress and decided to walk til I had normal breathing again.
Did not have to visit the toilet or take off the windstopper so I continued running on the blue marker.
Since it had been raining I decided that I would not run to the right at Dagtorpssjön (the lake of Dagtorp), instead I would stay on the blue new marker, earlier it was black and the black marker had the lake of Dagtorp to the right.
It was some drizzle during the run but just shortly and I did not get wet.
On the first dirt road I ran in the middle of the road, heard a car and had to get down to the right and then back on the middle, have the experience that my knees complain if the road is leaning.
Major improvement today was that I handled the stony parts very good, could run there without falling. Actually I did not fall once during this trail run. There were some trekkers standing at the beginning of the blue marker and some dog walkers when I got back on green.
I felt really strong today, felt that I am fully back now after vacation.
I was hoping I would have a faster pace and when I had around 1:22 h it was 8K left and was hoping to finish the route around 2:15 h.
Had to walk a bit due to a very tired right calf and then my right knee protested a bit when it was approximately 1K left.
It was so much greener now then a couple of weeks ago when I was here last time.
On the transport back to the train station I was walking mainly to calm my right knee down and at the end I was running to the train station.
Enjoyed the run a lot. Will continue running more and walk less. It is just a mental thing. Started to wak after I had gotten up on the hills when I started to run after my pneumonia
Results
Have had a great week when it comes to get ready for the HIM
Biking: 61.18K, total time: 2:40h
Swimming: Approximately 1800m, total time: 2h
Running: 16.9K, total time: 2:18h
Breathing has started to fall in place, will continue with the exercises I did on the coaching next week when I will be on my own. Next week I have my second crawl class with the Qgroup from the south.
