månadsarkiv: juni 2019

Preparation HIM

Monday

Last week was a recovery week so I hoped for fresh legs tonite.

Started with light gears

Q – 75 min Threshold

Warm up: 11.5 min

Technique:
45s Zone 2
45s HIgh cadence
45s High cadence
45s normal

Main set:
13 min Zone 4/5
3 min Zone 2

13 min Zone 4/5
3 min Zone 2

13 min Zone 4/5
3 min Zone 2

Cool down: 11 min Zone 2

Continued biking while I saved the first session.

Started with light gears on warm up and technique and then then changed to heavier gears on the first part of the main set, then changed to light gears and then changed to heavy gears on the last three parts

Q – 105 min Endurance

Warm up: 12 min

Technique:
5 min Zone 3

Main set:
10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

Cool down: 2 min

Felt good tonite, next week the plan is to bike outdoors next weekend, got my top last week and need to fix a few more things before I can take out my bike and test it outside, a bit scared but need to learn how to handle everything outside

Tuesday

This week it worked that I would swim before work the two days when Actic opened early.

So this morning it was the following:

Q – Anaerob 53 min

Warm up + drills:

50m breaststroke
50m backstroke
50m crawl
50m backstroke

25m sculling
25m crawl
Rest 20s
25m sculling
25m crawl
25m breaststroke

25m (25 all out)
Rest 20s
25m (20 all out)
Rest 20s
25m (15 all out)
Rest 20s
25m (10 all out)

Main set:
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
100m crawl easy

50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
100m crawl easy
Where I could go all out on approx 3/4 of those 50m

Cool down:
50m crawl
50m backstroke
50m crawl
50m backstroke

Was a bit stressed in the beginning

Breathing worked a bit better on the fast sessions.

In the beginning we were 5 swimmers on two lanes – swim in a circle and I needed to get space between me and the swimmer in front of me.

At the end we were two swimmers (one breastroker and me, tried to teach her to be on one lane but she had to be on two lanes

Backstroke was more straight today, was wearing my old swim goggles, not as light but no water inside the goggles.

Thursday

Second swim session

Q – Distance 45 min

Warm up + drills:

50m crawl
50m backstroke
50m sculling
50m crawl with bouy

50m (15m zone 4/5)
Rest 20s
50m (15m zone 4/5)
Rest 20s
50m (15m zone 4/5t)
Rest 20s
50m (15m zone 4/5)
Rest 20s

Weird feeling going over from fast to slower crawl

Main set:
200m crawl with bouy
Rest 30s
200m crawl
Rest 30s
200m crawl with bouy
Rest 30s
200m crawl
Rest 30s
200m crawl with bouy
Rest 30s

In the beginning could have been swimming longer than 200m, got lost in counting

After had been using the bouy, the legs got tired after a while during the part when no bouy

Cool down:
50m (25m backstroke + 25m crawl)
50m (25m backstroke + 25m crawl)
50m (25m backstroke + 25m crawl)
50m (25m backstroke + 25m crawl)
100m crawl

Nice to swim with swimmers. We were two on the two slow lanes, we had one each (the other one was breaststroking) then a crawl swimmer joined us in the middle, two more breaststrokers, swim in a circle, the last two did not understand the system 🙂

Breathing is getting better and better. Got feedback today that I am getting the left arm a bit shorter in front of me. Probably because I am breathing on the left side. Need to work on that.

Tried to swim as much as possible. Feels better and better every day.

Saturday

Time for the week´s trail run.

The plan was to start the run at 8.30 but did start 8.50

Wore t-shirt, shorts and short socks, 500 mL water and energy.

Nice that my knee did not protest around 5K.

Fell flat faced on the ground on my way to Verkeån, this tiny little stone on the path, think that this stone was the cause of the fall last year. 🙂 Did not break anything though 🙂

My legs were just moving when I have run around 7.5K when first it appears flat but is actually is uphill and then it is a second hill which is a goal to run up on. But I ran all the way to the second hill, felt good.

When I got to Hill of Brösarp I saw that there were horses so I walked when I passed them.

Not so much shadow so now the sun started to bother me but when I crossed the bridge with the geraniums there is a water pitcher, used that to wet my hair and face.

Passed some trekkers on my way to Haväng.

Needed tp walk from time to time because of the heat so it took 3h to Haväng and then 32 min to Vitemölla even if it felt slow. So nice to get down to the beach area and wet my whole hair with cold water and also face and neck.

Distance: 23.5K

So nice with the mandatory swim in the ocean afterwards. Did some crawling

Today 152 m with some breaststroking. Interesting crawling against the current on my way back.

 

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.