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