Kategoriarkiv: Tjörnarparen

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.

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.