Kategoriarkiv: Ultra

Preparation HIM

Monday

Biking after work

On the schedule tonite was the following:

Q – 75 min Threshold

Started with warm up:10 minutes Zone 2

Then continued with

Main set:

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

Results

Weight report

-0.8KG since I started this preparation

Preparation HIM

Got up this morning.

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.

Preparation HIM

Started the morning with massage before work.

Was stiff on my calves but it was better than earlier, I am not sure if it is because I didn’t run a trail run last week. I also got massage on my back thighs, shoulders and neck.

Got a tip of a new type of foamrolling exercise with tennis balls that I will test  after the biking this evening.

After work it was time for biking. Had washed my bike shorts and hoped that I wouldn’t get irritated front thighs again. Put saddle soap on.

Energy: 1 liter of water and two bananas.

First session was:

Q – 75 min Threshold

Warm up: 10 minutes Zone 2

Main set:

20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5


8 min Zone 4/5
2 min Rest
8 min Zone 4/5
2 min Rest
8 min Zone 4/5

20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5

Cool down: 15 min Zone 2

Toughed it up a bit further this evening, put more resistance on. Very sweaty.

Biked while I was saving this session on my pulse watch and started my pulse watch again.

 

 

 

Second session was:

Q – 90 min Endurance

Warm up: 10 min Zone 2

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
12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5
12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5

Cool down: 15 min Zone 2

Weight report:

 

Preparation HIM

 

The original plan today was to head up to Frostavallen and run a 17-18K trail run.

When I woke up it was raining and it was talk about raining this weekend. I decided that I wouldn’t get up there.

Hopefully the weather would stablilize so I could head out on my City Trail Run instead but it didn’t seem too stabilize so I decided that I would bike on my Trainer instead, so glad to have this Trainer.

Looked at the training program and decided to do the following:

1h Distance

Warm up: 10 min Zone 2

Technique: 
1. 20s let go of the handlebar and hold your back in the same position
Rest 40s
2. 20s let go of the handlebar and hold your back in the same position
Rest 40s
3. 20s let go of the handlebar and hold your back in the same position
Rest 40s
4. 20s let go of the handlebar and hold your back in the same position
Rest 40s
5. 20s let go of the handlebar and hold your back in the same position

Main set: 
1. 14 min Zone 2
2. 1 min Zone 4
3. 14 min Zone 2
4. 1 min Zone 4
5. 14 min Zone 2
6. 1 min Zone 4

Cool down: 15 min Zone 2

Distance: 28.02K, average speed: 21.4K/h, time: 1:18 h

75 min Endurance

Warm up: 10 min Zone 2

1. 6 min Zone 3
2. Rest 2 min Zone 2
3. 6 min Zone 3
4. Rest 2 min Zone 2
5. 6 min Zone 3
6. Rest 2 min Zone 2
7. 6 min Zone 3
8. Rest 2 min Zone 2
9. 6 min Zone 3
10. Rest 2 min Zone 2

Cool down: 15 min Zone 2

Distance: 27.55K, average speed: 22.0K/h, time: 1:15 h

Tried to have a higher pace today. Working on being in this aggressive position most of the time but it is tough.

Ate 2 bananas and drank 1 liter water

Need to buy another saddle, it gets uncomfortable after a while even if I have padded bike shorts. I put saddle soap on but I guess I need some more.

 

Preparation HIM

#4 Bike

Session 1

60 min Distance

Felt that my right knee is much better, did not have any pain after the swimming this morning, did not have any pain when I had been sitting at work and stood up so I would bike normally tonite.

Bike sensor was still paired when I started my first session.

Had 1 liter of water and 2 bananas

Warmup: 10 min Zone 2

  1. 20s let go of the handlebar and hold your back in the same position
    Rest 40s
  2. 20s let go of the handlebar and hold your back in the same position
    Rest 40s
  3. 20s let go of the handlebar and hold your back in the same position
    Rest 40s
  4.  20s let go of the handlebar and hold your back in the same position
    Rest 40s
  5. 20s let go of the handlebar and hold your back in the same position

    Unfortunately the cycling mode cannot be changed so I could  not see the cadence and thought that biking a bit faster would get the cadence higher.

  6. 10 min Zone 2 + 30s high cadence ca 110 + 4 min Zone 2 + 30s with high cadence ca 110
  7. 10 min Zone 2 + 30s high cadence ca 110 + 4 min Zone 2 + 30s with high cadence ca 110
  8. 10 min Zone 2 + 30s high cadence ca 110 + 4 min Zone 2 + 30s with high cadence ca 110

Cool down: 10 min

Continued biking during the saving of the first session and then started my GPS pulse watch again and continued with session 2

Session 2

45 min Endurance

Warmup: 10 min Zone 2

  1. 4 min zone 3 + 30s rest
  2. 3 min zone 3 + 30s rest
  3. 2 min zone 4 + 30s rest
  4. 1 min zone 4 + 30s rest
  5. 4 min zone 3 + 30s rest
  6. 3 min zone 3 + 30s rest
  7. 2 min zone 4 + 30s rest
  8. 1 min zone 4 + 30s rest

I am not sure if the pulse zones that I have for my running is the same for my biking. Biked a bit faster during the 4 and 3 minutes sessions and then biked a bit faster during the 2 and 1 minutes. During the first 2 minute I had to slow down a bit when it was 50 seconds left. Nice with 30s break

Worked better during the second 2 minute

Cool down: 10 min

The worst is that the saddle is uncomfortable, will invest in another saddle later, have padded bike shorts but it does not help, am using saddle soap now.

Tough to sit in this agressive position but working on it.

 

Preparation HIM

Gym

I wanted to rest my right knee after the issue that I had during the City Trail Run Saturday.

So instead of sitting on the Trainer I headed to the gym after work.

Did everything except the leg exercises

Focus was on triceps, biceps

For hips I did the ”commutation of the leg”, top of the leg, clam, fire hydrant, donkey kick, circle, bridges, squat to side, superman.

For core I did rolling toe plank, plank, boat with 10KG weight, rolling wheel

Calf exercises

Foamrolled calves, back thighs, hips and right knee

Stretched

Swim

Tuesday morning it was time for my first crawl class with some other of the qgroup triathletes.

Started at 6.30 am.

First we were asked to swim 100 m. Some of us did breath stroke, some crawled.

Then we tested our boyancy both on our backs and stomach.

Then the kickboard was used.

Different crawl techniques.

The challenge now is that I need to learn how to breath properly but there is hope.

Bike

After the swimming it was time for biking after work.

Bought 2 bananas and then started my long ride.

Had approximately 1h Distance and 1h Endurance

Tried to bike as aggressively as I could but I cannot sit in that position 100%.

Turned out that the bike sensor did not work properly on the Distance ride so I had to pair again before the Endurance ride.

Glad that I moved the Trainer closer to the side table.

Tried to take it easier due to my knee issue.

Massage

Wednesday I had 1h massage after work.

I felt stiff in my calves, back thighs and neck.

Per is very good with massaging my neck and get it back on track. He massaged my calves which were stiff all over, my back thighs which got more soft afterwards, my shoulders and neck.

This will be a life saviour during my preparation for HIM.

Felt like new human being after that 1h.

Decided not run due to the knee issue I got on my run home to the train station, after my trail run. Had been wanting to rest my knee so I can run my trail run next weekend.

Gym

Before it was time to drive to my parents over Easter I ate breakfast with Wille and then I biked to the gym.

Still no leg exercises but focus on back, shoulders.

For hips I did the ”benpendling”, top leg, donkey kick, fire hydrant, bridges and the hip tabata it was squat to side and superman.

Core: Rolling toe plank, regular plank, boat with 10KG weight, rolling wheel.

Stretched.

Run

Good Friday I decided I would test my knee and run a short run around the neighbor hood. The sun was out, a bit chilly but so nice to run near the water and in the forest

Distance: 3.49K, average pace: 6.43 min/k.

 

Preparation HIM

#2

Gym

The original plan was to bike on the Trainer after I have done the last part of the Bikefit.

But some more work needed to be done on the aero bars and the bike will be ready tomorrow, Tuesday

So I decided to switch things around and get to the gym instead and bike tomorrow.

Lucky me my new triathlon shorts had arrived so I picked them up before I got to the gym.

I decided to not warm up on the treadmill since I ran a Trail run this weekend and am a bit tired in my legs.

Focus tonite was biceps, triceps, legs.

Then ended with core doing rolling toe plank, regular plank, boat with a 10KG weight, rolling wheel, plank with a 1KG ball: 19, 32, 20.

Balance Trainer

Then I did hip exercises: top leg, donkey kick, clam, fire hydrant, bridges and circle.

Foamrolled: Calves where I had a stiff point on my right calf, hips and right knee.

Stretched.

Biking

Tuesday after work I got to the bike shop and finally my bike was ready for pickup.

We tested the bike sensor, have a Suunto GPS pulse watch, this sensor measure cadence, pace and distance while I am biking indoors since the GPS does not work there.

Discussed saddles but will get back when I have been biking a bit.

Then bought saddle soap.

Also got information what the difference is between a regular tire and a trainer tire.

Brought my bike home and after dinner I changed the skewer quick release to a trainer skewer quick release and put the bike on the Trainer. Took some time before everything seem to work.

I got the tip to do a lot of longer bike rides on the Trainer but the schema says two shorter ones.

So I put together the two to one with the following:

Part I

Warmup: 10 min – Zone 2

5x20s let go of the handlebar, straight back
40s rest between

3×14 min – Zone 2
1 min – Zone 4 between

Cool down:15 min Zone 2

Saved this part but continued biking

Part II

Warmup: 10 min – Zone 2

6×6 min – Zone 3
Rest 2 min – Zone 2 between

Cool down: 10 min

When I started biking I realized that I had never used the biking mode on my pulse watch and had to stop and try to change the display or understand how I could get the information I needed, pace and heart rate.

Started over.

Had 1 liter of water and two bananas, my mobile phone as a timer and my glasses to be able to read.

A few things that I have to change before the next bike ride.

Move the Trainer and bike closer to the side table so I can reach things better, use the saddle soap. I am not sure yet if the bike shorts with padding or the saddle that is the problem. With aggresive biking it was uncomfortable in the lower area 🙂

Have to say that overall biking aggressively worked ok, I could not be in that position 100% but not so much issues with my neck.

I was biking for 2.27 h and got 55K, not too shabby.

The next day I was tired in my calves, sore in my lower back.

Swim

Wednesday after work it was time for some swimming.

Did not bring my swim goggles, will for sure bring them next time.

Breast stroke swimming, issues with my neck and had to stop and stretch my neck after 1K and then continue.

Got 1700 m in 1 hour (59.23 min) but need that crawl course so I can get better as far as pace.

When I got back home I felt sore both in my calves, butt, back and shoulders. I also was very tired and got to bed early.

Gym

Since I am a bit sore in my right knee I decided that I wouldn’t do any leg exercises.

So focus was back where I did torsorotation, chinups and rowing,shoulders, core where I did rolling toe plank, regular plank, boat with a 10KG weight, rolling wheel and pilates. Tried plank with a ball but felt it in my right knee and decided not to pushit.

I did the calf exercise then for hips I did top leg, fire hydrant, donkey kick, bridges, circle, balance board

Foamrolled calves, hips and right knee, ended with stretching

Yoga

Was looking forward to PowerYoga 2 Friday evening because of the tough start when it comes to preparing for my first HIM.

Biking and swimming made my body sore.

So I got to the Yoga class and oh boy how good it was to stretch. Since I have had issues with my knee there were a couple of pose that I had to back off a bit to rest my knee but balance was good.

Hope that my right knee will be ready for some city trail running Saturday morning.

Run

Because it was Birtday celebration Saturday afternoon it would be too tight to head out to Frostavallen and run my trail run.

I decided that I would run my City trail run instead, either the short on or the long one.

My right knee had been a bit upset and also because I biked quite a lot Tuesday I decided that I would run the short one.

Cold and windy.

The knee protested a bit in the beginning so I walked for a bit and then run again.

Nice to be able to run up that long road in a neighbor hood. Still remember this summer with the heat and I could not run up that road at all but now it is just working 🙂

Got to the first hilly part of this run. Breathless when I got up on the first hill, had to stop and walk at the end due to the knee.

Then it was the next hill

Then I run down a path and then up again.

After that I run up and down the first hill.

Nice to then have a flat part before I got to St Hans hills.

Was not so gooey this Saturday, last time I fell when I was running down a hill and got really gooey.

Ran up on all hills all the way which felt great.

Even if it was windy and cold it was a real refreshing run.

Last hill

Then it was time to head home

Results

 

17.19K Trail Run

When I got back from vacation I was not motivated the first weekend because the weather was grey and cold and I ended up staying in the city and run a shorter run.

Last weekend I woke up and felt that I was catching a cold and went out for a longer walk.

This morning I finally got up to Frostavallen to run my first trail run after vacation.

When I waited for the bus some confused scouts. It seemed to me that they would be on the same bus, listened to their conversation, they talked about the Zoo and I asked them where they were heading and they said Frostavallen, then you are going with this bus. The confusing thing with the bus is that it comes in as 444 and then change to 441. They didn’t trust me, talked about 444 and went to the front and saw 441 🙂

I was thinking do they really know where they are going to get off, I clicked on the ”Stop” button and then the bus driver said that they next stop is Frostavallen, oh we are going to get off here was their comment 🙂

On the parking lot was a lot more scouts. I was hoping I wouldn’t pass them today. Hoped they would go in my direction so I would have them behind me, never know if they know what step a side means when a runner needs to pass, adults groups do not know that word either.

Really nice run

Felt in the beginning that I had too much clothes on and decided to stop and take off my windstopper.

Also needed to visit the toilet before the blue marker.

There were some trekkers and runners out today and also fisheman with fishing rod. I also saw dog walkers.

The first 5K was slow but it on those k’s that I took off the windstopper and went to the toilet. Got up the pace after the toilet. Little gooey but not bad.

At Dagtorpssjön (lake of Dagtorp) I did a detour to try to avoid the water but stepped in it at the end 🙂 Detours works sometimes but not always.

Made it to the right around Dagtorpssjön before I got up on the dirt road.

Ran all the way on it.

Hoped to see some of these flowers, they were there but it will be more later, looking forward to see a lot of them later. No cows today.

 

Today on the second dirt road I managed to run all the way to the M sign, got a bit further this time. Still needs to work mentally on some hills but I ran up on all of them but need to be able to continue without walking but it is so much better now than last year.

Passed some scouts on my way back and even the scouts that were on they bus.

Next time it will other tights and maybe not a long sleeve, it is definately Spring in the air, only drank water today, had energy with me but was not in a need.

Results

 

 

 

Preparation HIM

#1

Preparation for my first Half Ironman starts this week.

When I got home from work I had received the pedals to my bike that I have succesfully attached to the bike. Tomorrow I will go and try out biking shoes. I have not been able to choose any yet because there are so many choices. But where I will do the bikefit later have biking shoes and the brand that I am after – Shimano.

There was biking on the schedule but since I have not had a bikefit yet I decided to book Spinning tonite. I have tried something new – SpinningHIT.

It has been a while since I was at a spinning class last time. New bikes. Figure out how I could lower the saddle. Brought water and a towel with me.

New now was that during the Spinning in front of us was a screen with a road 🙂

It was an interesting class, we had tabata like Spinning where we were working 4 minutes and then rest. Different variations.

Two times we had 8x20s with 10 min rest between where I was sitting every other and standing every other.

This could be an option but mainly I will sit on my Trainer at home after I have been at the bikefit. Then later I will head out on the roads.

I was breathless afterwards

Short Run

On the training schedule I am suppose to run 60 minutes distance run and 45 minutes hill. Since I am already a runner I will run what I have planned but because of this schedule I changed tonites 5K scheduled run to a bit longer run, turned out to be 6.5K.

A bit windy but nice to be able to run most of the run in a wool long sleeve, I had my fleece on from the beginning and gloves and hat, it got to be too hot so I removed fleece, gloves and hat. Then later the fleece went back on again because it got a bit cold but then it got off again.

Nice to run the whole run without have to stop and walk. OK pace

Very likely that the battery on my pulse belt is old, therefore I have not any registered heart beat and other data but will fix it this week.

This weekend I will run my long trail run. Did not make it up to Frostavallen last week but now I AM going to get up there and run my first trail run after my vacation

Bikefit

Thursday evening I did my bikefit, you go through different tests to get your bike suited for your body, not just height and length.

I did a full and it was very interesting what measurements were done. I need to get back Monday after work to finalize the bike, the handlebars needed to be adjusted further so I have as comfortable posture during the aggressive riding.

Friday after work I brought out the Trainer that I will put my bike on for indoor training, I will spend a lot of time here, many long bike rides.

Friday nite it was time for one of my favorite exercises – PowerYoga 2

Very windy when I biked to the sports center.

Today it was focus on the hips.

Doing the Crow pose I could lift for just a few seconds 🙂  better than nothing

Tonite I had good balance and could put both feet above the knees during the Tree pose

Finally I was able to lift from the Elephant pose, surprised that I was able to do it on the left side. Felt very heavy first but then I just gave it a try

Last training this week was finally a longer trail run. So nice to be back around Frostavallen.

Ended up with the distance 17.19K, average pace: 8.25 min/k, total time: 2:24’43h and then a 4.22K run back to the train station, average pace: 8.36 min/k (a run/walk run on asphalt), total time: 36’14.4 min

Next will I will continue with the bikefit Monday and hopefully I can test my triathlon bike on my Trainer Monday evening and next week will be some swimming too.

Weight report Monday April 1:
(start weight first week of preparation)

These extra kilos are going to get off for sure, cannot wait to see some major progress soon.

 

 

Running Pain Free

Gym

After work before I headed to the gym I biked down to a bike store and tried out bike shoes for my Triathlon bike. Got some time about my Trainer and also discussed ISM saddle.

Now I have booked a Bikefit Thursday which means it will only be gym one time this week.

Got to the gym and the old treadmills were occupied.

Focus today was hips, triceps where I did Dips, biceps where I did dumbbells, back where I did torsorotation, shoulders, legs where I did lunges with a bar and squats with a bar and calves. Because there were no 7KG dumbbells I had to take 8KG so now I have increased the weight on biceps.

Then ended with core where I did rolling toe plank where I continued with 40, regular plank, boat with a 10KG weight, rolling wheel, plank with a 1KG ball where I did 38, 32 and 22.

For hips I did top leg, clam, donkey kick, fire hydrant and bridges.

It was so funny that during plank with a ball my Apple Watch thought that I should breath 🙂

Then foamrolled my calves and hips

Yoga

On my way to work this morning, I had actually got to work when all of a sudden my pedals just froze. They were not moving at all. Realized that my bike chain had moved all the way in and could not be removed. Got ”oily” and continued walking to where I park my bike, lucky me a colleague of mine, motor cyclist, got there at the same time, prior I just thought that maybe I could change the gears and maybe fool the chain to move and we solved it. Night mare again if I had to be forced to walk to Yoga again but I could bike home as well without any incidents.

Very windy today when I biked to the sports center.

Today it was focus on the hips.

Some really tough poses where I had to stay in the basic.

Tonite I had good balance doing the Tree pose where I could have both feet above the knees, usually have worse balance on my left foot because I broke the ankle some years ago.

I finally could lift myself from the Elephant pose on both sides, left had been the toughest.