Kategoriarkiv: Ultra

#week 6

Rehab exercises this week that I do every day

1. Squat from a chair

2. Gliding bridges with both legs

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Before work I was at the gym, focus on triceps, biceps, back, legs, hips and core. Skipped the foamrolling

Did the rehab exercises with one of no 2 and two on no 3. Since I did only squat from a bench Saturday and no rehab exercises yesterday I did one extra squat from a bench at the gym.

Then after work I went out for a walk to get to the grocery store to get my 10000 steps. Then after dinner I did lunges backwards and gliding bridges one of no 2 and two of no 3 to make up for not doing any rehab yesterday.

Tuesday

Before work it was time for swim training, focus on speed. Tuesday is a good swim training day because it is most of the time not crowded.

Distance: 2100 m, pace: 2’35 /100 m

After work it was time to bike on the trainer. The plan was 40K but suddenly I fell with the bike and trainer to the side, got a bit bruised but not more than that. I am fine. Now I have to fix my trainer, one leg needs to be adjusted.

Distance: 34.52 K, speed: 26,4 km/h

Wednesday

Love these swim trainings before work if it is not too crowded. Wednesday mornings varies. Last week we had to deal with the disorder guys.  They showed up this morning but now they kept themselves on the slow lanes.

Worked on form

Was not sure how it would go after the fall with the bike and trainer Tuesday evening but I still could have a good pace during zone 4.

Distance: 2100 m, pace: 2’38 /100 m

Thursday

Was at the gym early this morning where focus was on shoulders, leg, back, hip and core.

Realized when I got there that I have forgotten the towel, lucky me I had my sports jacket that could be used as a towel 🙂

Was not sure about the rehab exercises but it worked with the sports jacket.

Went out for a walk after work to get my 10000 steps.

Then since I only did one of the rehab exercises Saturday I needed to do the rest after dinner. So it was lunges backwards and one no 2 and two no 3.

Friday

Before work it was time for PowerYoga 2. Slept bad during the night but it was still worth it getting early in the morning and have Yoga.

Saturday

I signed up for the race Hoka Torekov-Båstad, a 22K running race (trail run race), it was suppose to happen March 26th but due to the pandemic it was moved to Oct 9th. My physiotherapist did not want me to run it but I said that I wouldn’t fullfill the race if my knee would start to protest.

Of course I wanted to run through the finish line but was not sure that I would, the goal was to be able to run longer than 10K. The race started with asphalt, not suppose to run on asphalt but decided to run on it, it was just a short part and I could also run on some grass and than we got out on Skåneleden which is a hiking trail in the south of Sweden, near Hovs Hallar it was stoney and hilly that demanded walking on the stone part and then climb down and up.

Gooey and technical difficult on some parts of the route. Walked on asphalt and dirt roads. At 9K I did not have any sore knee, thougth that I would have to throw in the towel at 15.5 but the knee was just a bit sore so I continued and I actually finished the race which felt so good.

Distance: 22K, time: 3:20:56 h

#week 5

Woke up Sunday without any sore knee. What a wonderful feeling

Continuing with the 4 rehab exercises which I do every day

1. Squat from a chair

2. Gliding bridges with both legs

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Before work I was at the gym, focus on biceps, triceps, back, legs, hip and core. Ended with the rehab exercises where I since yesterday do now one no 2 and two no 3.

After work it was time for a longer indoor bike ride where the goal was to bike at least 50K. Tried to have a fast speed. First time with a fan so I do not get too warm during the bike ride. Believe that I have to bike longer than 50K to get ready for the ultra race beginning of November since I am more effective biking than running. The race that I am getting ready for is 50K

Distance: 50.15K, speed: 26.2 km/h, time: 1:54:53 min.

Tuesday

Started the morning with swim training, focus on speed. Distance: 2200m, pace: 2’31 /100m. Felt good.

Since I have gained weight I went out for a walk to get to the grocery store so I could get my 10000 steps.

Wednesday

Before work it was swim training, focus on form. This morning it was a bit chaotic since some not real swimmers caused disorder, almost crashed into me. Distance: 2150m, pace: 2’34 /100m.

Then after work it was time again for a long run on my trainer = bike ride.

Nice with a fan, forgot to start the pulse watch so I have actually biked longer 🙂 Distance: 30.11K, speed: 26.1 km/h, time: 1:09’09 h

After the bike ride it was time to do the 5 cycle mobility exercises.

Thursday

Glad that it did not rain early this morning when I biked to the gym like Tuesday.

Focus in the gym was shoulders, legs, back, hip and core. I was glad I could do the rolling wheel, the wheel has been gone but today it was there 🙂

Ended with the rehab exercises where I now this week is doing 2 sets of no 3 and 1 set of no 2. Works so much better with the flow mat where the gliding is optimal. And then I realized that I did not have to do the exercise after work since I did it at the gym. Not so sore in my knee either.

Friday 

Started the morning with PowerYoga 2. Focus on rotation. I have had a intense training week so I was glad that we stretched on the right muscles that was tired from the biking.

Then in the afternoon I had 1 hour massage where I was most stiff on calves and back thighs. My masseur showed me some stretch exercises for my butt and back thighs.

Saturday

This morning I didn’t have the luxuary to drive to Frostavallen so it was the usual way, train to Höör train station and then bus to Frostavallen

The trail run was a bit rainy and grey but my legs were fast today and I decided to give it a try to see how my knee would respond but it was with me once again. Did not protest. Had to stop for some horses that came in my direction. A bit colder today so warmer tights and a windstopper over my wool long sleeve. Even if my muscles were tired after 80K biking this week it did not bother me during the trail run. Feels like these rehab exercises have started to heal my overstrained meniscus. Still not running on the dirt roads to get more and more ready for the ultra race beginning of November.

Distance: 9.4K, pace: 8’44 /km, time: 1:22’08 h

Had time to stretch before the bus came and also do the rehab squat from a bench exercise. Stretched also my butt and back thighs

When I arrived in Lund tradition is to go and buy a latte before I got on the bus home.

It felt strange to get on the bus in the front instead on the side now when we have opened up but I am contuinuing to keep distance.

 

#week 4

Having rehab for my overstrained meniscus. Not allowed to run any longer runs right now but can bike long and swim.

Rehab exercises from my physiotherapist that I have to do every day:

1. Squats from a chair, 3×10

2. Gliding bridges with both legs, 3×10

3. Gliding bridges with one leg, 3×10

4. Lunges backwards, 3×10

No 2 and 3 is a combo right now and the goal is to just to no 3

Monday it was gym before work. Regular exercises was triceps, biceps, back and legs, then hips and calves.

Then I did the exercises that my physiotherapist has given me,  the gliding exercises are done on a flow mat which is optimal.

After work it was time for my first indoor bike ride on the trainer. I have forgotten how sweaty it gets inside, goal was to do at least 40K which I also did. Distance: 40.3K, time: 1:28K. Got beat afterwards.

Tuesday it was swim training before work, focus was on speed. I was not sure if my tired legs would slow me down but I did not feel those tired legs during swimming, I just got some minor cramp at the end. Distance: 2225 m, pace; 2’34 /100 m

Physiotherapist exercises in the evening.

Wednesday it was swim training before work, focus was on form. Distance: 2525 m, pace: 2’24 /100m.

Then after work I did indoor biking while watching worldchampionship relay biking. Distance: 30.1K, time: 2:01 h. Foamrolled afterwards.

This week when I have done the lunges backwards I have felt some pain in one little area on my front left thigh so I have not tried to get down too low on that side.

Thursday it was gym before work when I focus on legs, shoulders (for my swimming), back, hips and core and of course the physiotherapist exercises.

Friday morning I really like the PowerYoga 2 classes, was not there last week but nice to be back, a bit more people at the class but still could have social distance.

The last days my right knee has not been sore which I hope is a good sign.

Saturday this morning I had the luxuary to drive to Frostavallen and run my 10K trail run that I cut down to 9.5K since it is too much dirt road at the end and I do not run in dirt roads til my knee feels much better

Today I decided to test to run in a normal pace, this summer I had to run slower to not upset my knee during the run. This morning my knee was with me, did not protest. Super happy!

9.5K, 1’24 h, still walk on the dirt roads.

 

#week 3

Monday it was gym before work with the exercises, that my physiotherapist has given me, included. Glad that I can do the lunges and the knee did not protest.

Tuesday it was gym before work with the exercises that my physiotherapist has given me, included. Also glad that I could do the squats without any complaints from my right knee. In the afternoon it was time to meet the physiotherapist for the second time. I went through with him what I have been up to and how my knee has felt. He was glad that I could run the trail run Saturday and the distance 🙂

I also told me that I got a sore knee after the second run the week before but after swimming the soreness was gone, he thought that it was good circulation and movement for my knee during swimming so I will definately keep up with the swimming twice a week

I will continue with the trail run around Frostavallen and then start running on St Hans Hills where there is more grass. He asked me if the first exercises have been tough or easy and I said easy.

I got two new ones that I did in the evening and they were tougher, it is gliding lunges to the back and then gliding bridges on one leg.

The exercises that I have to do every day are now:

1. Squats from a chair

2. Gliding bridge with both legs

3. Gliding bridge with one leg where the goal is to get rid of 2 and only do 3. That is a challenge right now

4. Lunges backwards

Wednesday I swam before work and had massage in the afternoon. I had stiff calves and front legs, probably due to the new exercises that I am doing every day.

Thursday I took a vacation day and drove up to one of my favorite trail run places Frostavallen and ran my rehab 10K green marker trail run. That morning it was raining and it was gooey. I tried to have a faster pace but was cautious when I ran where it was goo and wet branches and stones, those can be slippery. Walked once again on the dirt roads which is not good for my overworked meniscus but ran on the rest of the route. Knee was happy.

Friday morning I got trainer tire on my triathlon bike and put it on the trainer. Monday the biking will be inside so I can bike longer since it is now colder and get dark sooner in the evening.

Friday evening my consulting company brought us to a winery to meet IRL for the first time in a long time. Saturday after the spa time we had a 5.4 challenging hike in the forest, glad that I am used to run routes that are marked. My knee got a bit upset but it is definately as bad as it was in the beginning when I had a very hard time walking down stairs

 

 

 

#week 2

 

I have had a knee issue since February but the knee got better and better up til beginning of May.

Did my first swimrun training which was pure running and some intervals, it felt good. So then it was time for the second swimrun training where I did a exercise that made my knee upset beginning of May.

Could run shorter distances, swim and bike and during the summer I made a decision to stop running long so I would be able to do Torekov Swimrun which consists of 18.5K total running and 4.5K swimming.

Decided to visit a physiotherapist who now thinks that I have a overworked meniscus.

So I got two exercises that I have to do every day, allowed to bike long, swim but run shorter distances.

During Torekov Swimrun the running was working, best running in a while but I throw in the towel because of security reasons because the waves were too tough.

Knee was a bit upset after the swimrun but not too bad.

So last week I ran twice, first time I was fine but the distance was too short so on the second run I increased the distance but the dirt roads were too much for my knee.

This week I have been at the gym twice as I should, swam twice, biked 39K which is my new long run and now today I had decided to do my first trail run out in the woods at Frostavallen, just the green marker which is 10K.

The focus  now is to get on track with my knee so running is rehabiliation. I had decided to not run on hard dirt roads.

I need this hilly training even if it is shorter than normal when biking will be my new long run. Because I have not run any longer trail runs I have gained weight so it felt great that I could run up the hills, the knee did not protest.

I will run slower and avoid running on asphalt and hard dirt roads til my knee feels better.

My knee does not feel sore after today’s trail run.

 

Gym

It is a really weird time now with covid-19.

In Sweden we are allowed to be outside but we have to have social distance, wash our hands a lot and stay home when we are sick.

At the sports center where I spend time in the gym, do Yoga and have massage they have reduced the amount of people attending so we can keep the distance.

I have cancelled the massage twice since I felt that I was catching a cold. Has happened with Yoga too.

I have been at the gym and have tried to keep a social distance, wipe off the machines etc before I start using them and wipe off them afterwards.

At the gym even if we know we have to keep the distance there are still a few who either do not understand what can happen if I do not have a distance of 1.5 m from a person or think that they are undeadily, I do not know but I have not done certain exercises since at one part of the gym it is too many people but my body cannot be destroyed either.

So how can I get to the gym, having social distance and be able to do all my exercises I need. I realized there is only one thing to do. Get early to the gym.

Nowadays the gym is open 24h.

So it was time to give it a try, the alarm went off 5 am and I biked to the gym and was there 5.40 this morning.

Not a lot of people, less than it usually is at that time, tried this last year when I prepared for my first HIM.

Started with my hip exercise on the top floor, we were only 2 people there.

Got down to the bottom floor where I did my triceps exercise – dips, were not a lot of people there either.

In the area where I have not been lately due to too many people we were only 4 now, big space and I could do my lunges and biceps – dumbbell

Then it was time again to get back on the top floor and end with core: rolling toe plank and regular plank.

Hip: top leg, fire hydrant, side kick

Shoulders: 1kg handlebar forward and back, good exercise for a swimmer

Foamrolled my calves and then stretched.

So if u are allowed to get outside a good tip is to get up earlier. It is worth it even if it is going to be some earlier mornings.

If u do not want to be inside, there are outdoor gyms u might visit.

Some of my friends who are afraid to be at the gym has invested in equipment at home.

When I biked back home the city had started to wake up. Passed the outside of the hospital area and saw people walking towards the hospital. They are doing an incredible job.

I am working from home since beginning of April since they think our peak in the south of Sweden will come in May.

Felt it would be a good day with gym since I am very tired in my front thighs after the trail run this weekend and needed to rest them before I do intervals tomorrow.

 

Pulse Based Interval Training

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.

Will definately do more of these.

Preparation HIM

Monday

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 was  not registered (forgot to start my pulse watch)

Main set:
1 min high cadence 110
1 min  high 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 min  high 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 min  high 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

Main set:

50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl

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

Cool Down:
25m backstroke
25m crawl
25m backstroke
25m 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.

 

 

Preparation HIM

Monday

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 min  easy gears cadence 100-110
15 min Zone 2
1 min low cadence 50-60
1 min low cadence 50-60
1 min  easy gears cadence 100-110
15 min Zone 2
1 min low cadence 50-60
1 min low cadence 50-60
1 min  easy gears cadence 100-110
15 min Zone 2
1 min low cadence 50-60
1 min low cadence 50-60
1 min  easy 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 breaststroke, 25m free swim, 25m breaststroke, 25m free swim

Kicking 6 times, 3 crawls

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.

Preparation HIM

Monday

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 min  Zone 2
30s high cadence approx 110
15 min Zone 4/5
30s high cadence approx 110
6 min  Zone 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 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 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 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 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.