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.
