månadsarkiv: maj 2019

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

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

Before work Thursday morning it was time for my first crawl training this week.

Right now it is not one of my favorite sessions since I still am struggling with the breathing but not keep going is not going to help.

Got to the sportscenter where the pool is before 6.30, was a bit windy but survived outside til they opened.

Here is what I did:

Q – Distance 60 min

Warm up and drills:

200m breaststroke

25m one arm change every 25 m
25m one arm change every 25 m
25m crawl
25m one change every 25 m
25m one change every 25 m
25 m crawl
25m one arm change every 25 m
25m one arm change every 25 m
Struggled with my breathing

25m sculling
25 m crawl
25m sculling
25 m crawl
25m sculling
25 m crawl
25m sculling
25 m crawl
25m sculling
25 m crawl
25m sculling
25 m crawl
25m sculling
25 m crawl
25m sculling
25 m crawl
Struggled with my breathing

Main set:

50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
Calmer with my breathing. Got at the end 3/4 of the pool before I had to breaststroke. Could crawl 12 times when I got air on every 3rd crawl til I was very breatless and had to continue with breasstroke

Cool down: 2x50m kick with kickboard

Even if I struggled with my breathing, major improvement was that I was not a sinking stone, my belly was sucked in on auto

Total: 1300m

I have felt that 5 crawl classes would not be enough for me to get all the knowledge how to crawl.

Crawl coaching

Decided that I would also combine with crawl coaching and Friday at lunch I had my first meeting with openwatersimclub.

We had a talk before I got into the water and I said that I had problems with the breathing.

So first I was just going to warm up and I breaststroked. I was told to float a bit after each stroke, felt a bit weird and for me it was not more relaxed.

Then I was going to put my hands in front of my face and put the face under, then just float til I felt that I was sinking then start to ”paddle” with my feet.

Learned that I had to rotate my hips and have my head straight forward and breath on every other crawls. Found out that breath to the left worked best for me.

Tested a dolme, had tried it myself but thought that I would ”paddle” with my feet but they should just be there and then tried crawl.

Using the kickboard was not working for me.

I have to say that this was my calmest training so far. Started to get the hang of the breathing.

In the end I ended up crawling 20m without stress.

So I will take it slower from now on and focus on technique and hips.

Will have my next coaching middle of May