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.
