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.