I wanted to rest my right knee after the issue that I had during the City Trail Run Saturday.
So instead of sitting on the Trainer I headed to the gym after work.
Did everything except the leg exercises
Focus was on triceps, biceps
For hips I did the ”commutation of the leg”, top of the leg, clam, fire hydrant, donkey kick, circle, bridges, squat to side, superman.
For core I did rolling toe plank, plank, boat with 10KG weight, rolling wheel
Calf exercises
Foamrolled calves, back thighs, hips and right knee
Stretched
Swim
Tuesday morning it was time for my first crawl class with some other of the qgroup triathletes.
Started at 6.30 am.
First we were asked to swim 100 m. Some of us did breath stroke, some crawled.
Then we tested our boyancy both on our backs and stomach.
Then the kickboard was used.
Different crawl techniques.
The challenge now is that I need to learn how to breath properly but there is hope.
Bike
After the swimming it was time for biking after work.
Bought 2 bananas and then started my long ride.
Had approximately 1h Distance and 1h Endurance
Tried to bike as aggressively as I could but I cannot sit in that position 100%.
Turned out that the bike sensor did not work properly on the Distance ride so I had to pair again before the Endurance ride.
Glad that I moved the Trainer closer to the side table.
Tried to take it easier due to my knee issue.
Massage
Wednesday I had 1h massage after work.
I felt stiff in my calves, back thighs and neck.
Per is very good with massaging my neck and get it back on track. He massaged my calves which were stiff all over, my back thighs which got more soft afterwards, my shoulders and neck.
This will be a life saviour during my preparation for HIM.
Felt like new human being after that 1h.
Decided not run due to the knee issue I got on my run home to the train station, after my trail run. Had been wanting to rest my knee so I can run my trail run next weekend.
Gym
Before it was time to drive to my parents over Easter I ate breakfast with Wille and then I biked to the gym.
Still no leg exercises but focus on back, shoulders.
For hips I did the ”benpendling”, top leg, donkey kick, fire hydrant, bridges and the hip tabata it was squat to side and superman.
Core: Rolling toe plank, regular plank, boat with 10KG weight, rolling wheel.
Stretched.
Run
Good Friday I decided I would test my knee and run a short run around the neighbor hood. The sun was out, a bit chilly but so nice to run near the water and in the forest
The original plan was to bike on the Trainer after I have done the last part of the Bikefit.
But some more work needed to be done on the aero bars and the bike will be ready tomorrow, Tuesday
So I decided to switch things around and get to the gym instead and bike tomorrow.
Lucky me my new triathlon shorts had arrived so I picked them up before I got to the gym.
I decided to not warm up on the treadmill since I ran a Trail run this weekend and am a bit tired in my legs.
Focus tonite was biceps, triceps, legs.
Then ended with core doing rolling toe plank, regular plank, boat with a 10KG weight, rolling wheel, plank with a 1KG ball: 19, 32, 20.
Balance Trainer
Then I did hip exercises: top leg, donkey kick, clam, fire hydrant, bridges and circle.
Foamrolled: Calves where I had a stiff point on my right calf, hips and right knee.
Stretched.
Biking
Tuesday after work I got to the bike shop and finally my bike was ready for pickup.
We tested the bike sensor, have a Suunto GPS pulse watch, this sensor measure cadence, pace and distance while I am biking indoors since the GPS does not work there.
Discussed saddles but will get back when I have been biking a bit.
Then bought saddle soap.
Also got information what the difference is between a regular tire and a trainer tire.
Brought my bike home and after dinner I changed the skewer quick release to a trainer skewer quick release and put the bike on the Trainer. Took some time before everything seem to work.
I got the tip to do a lot of longer bike rides on the Trainer but the schema says two shorter ones.
So I put together the two to one with the following:
Part I
Warmup: 10 min – Zone 2
5x20s let go of the handlebar, straight back
40s rest between
3×14 min – Zone 2
1 min – Zone 4 between
Cool down:15 min Zone 2
Saved this part but continued biking
Part II
Warmup: 10 min – Zone 2
6×6 min – Zone 3
Rest 2 min – Zone 2 between
Cool down: 10 min
When I started biking I realized that I had never used the biking mode on my pulse watch and had to stop and try to change the display or understand how I could get the information I needed, pace and heart rate.
Started over.
Had 1 liter of water and two bananas, my mobile phone as a timer and my glasses to be able to read.
A few things that I have to change before the next bike ride.
Move the Trainer and bike closer to the side table so I can reach things better, use the saddle soap. I am not sure yet if the bike shorts with padding or the saddle that is the problem. With aggresive biking it was uncomfortable in the lower area 🙂
Have to say that overall biking aggressively worked ok, I could not be in that position 100% but not so much issues with my neck.
I was biking for 2.27 h and got 55K, not too shabby.
The next day I was tired in my calves, sore in my lower back.
Swim
Wednesday after work it was time for some swimming.
Did not bring my swim goggles, will for sure bring them next time.
Breast stroke swimming, issues with my neck and had to stop and stretch my neck after 1K and then continue.
Got 1700 m in 1 hour (59.23 min) but need that crawl course so I can get better as far as pace.
When I got back home I felt sore both in my calves, butt, back and shoulders. I also was very tired and got to bed early.
Gym
Since I am a bit sore in my right knee I decided that I wouldn’t do any leg exercises.
So focus was back where I did torsorotation, chinups and rowing,shoulders, core where I did rolling toe plank, regular plank, boat with a 10KG weight, rolling wheel and pilates. Tried plank with a ball but felt it in my right knee and decided not to pushit.
I did the calf exercise then for hips I did top leg, fire hydrant, donkey kick, bridges, circle, balance board
Foamrolled calves, hips and right knee, ended with stretching
Yoga
Was looking forward to PowerYoga 2 Friday evening because of the tough start when it comes to preparing for my first HIM.
Biking and swimming made my body sore.
So I got to the Yoga class and oh boy how good it was to stretch. Since I have had issues with my knee there were a couple of pose that I had to back off a bit to rest my knee but balance was good.
Hope that my right knee will be ready for some city trail running Saturday morning.
Run
Because it was Birtday celebration Saturday afternoon it would be too tight to head out to Frostavallen and run my trail run.
I decided that I would run my City trail run instead, either the short on or the long one.
My right knee had been a bit upset and also because I biked quite a lot Tuesday I decided that I would run the short one.
Cold and windy.
The knee protested a bit in the beginning so I walked for a bit and then run again.
Nice to be able to run up that long road in a neighbor hood. Still remember this summer with the heat and I could not run up that road at all but now it is just working 🙂
Got to the first hilly part of this run. Breathless when I got up on the first hill, had to stop and walk at the end due to the knee.
Then it was the next hill
Then I run down a path and then up again.
After that I run up and down the first hill.
Nice to then have a flat part before I got to St Hans hills.
Was not so gooey this Saturday, last time I fell when I was running down a hill and got really gooey.
Ran up on all hills all the way which felt great.
Even if it was windy and cold it was a real refreshing run.
When I got back from vacation I was not motivated the first weekend because the weather was grey and cold and I ended up staying in the city and run a shorter run.
Last weekend I woke up and felt that I was catching a cold and went out for a longer walk.
This morning I finally got up to Frostavallen to run my first trail run after vacation.
When I waited for the bus some confused scouts. It seemed to me that they would be on the same bus, listened to their conversation, they talked about the Zoo and I asked them where they were heading and they said Frostavallen, then you are going with this bus. The confusing thing with the bus is that it comes in as 444 and then change to 441. They didn’t trust me, talked about 444 and went to the front and saw 441 🙂
I was thinking do they really know where they are going to get off, I clicked on the ”Stop” button and then the bus driver said that they next stop is Frostavallen, oh we are going to get off here was their comment 🙂
On the parking lot was a lot more scouts. I was hoping I wouldn’t pass them today. Hoped they would go in my direction so I would have them behind me, never know if they know what step a side means when a runner needs to pass, adults groups do not know that word either.
Really nice run
Felt in the beginning that I had too much clothes on and decided to stop and take off my windstopper.
Also needed to visit the toilet before the blue marker.
There were some trekkers and runners out today and also fisheman with fishing rod. I also saw dog walkers.
The first 5K was slow but it on those k’s that I took off the windstopper and went to the toilet. Got up the pace after the toilet. Little gooey but not bad.
At Dagtorpssjön (lake of Dagtorp) I did a detour to try to avoid the water but stepped in it at the end 🙂 Detours works sometimes but not always.
Made it to the right around Dagtorpssjön before I got up on the dirt road.
Ran all the way on it.
Hoped to see some of these flowers, they were there but it will be more later, looking forward to see a lot of them later. No cows today.
Today on the second dirt road I managed to run all the way to the M sign, got a bit further this time. Still needs to work mentally on some hills but I ran up on all of them but need to be able to continue without walking but it is so much better now than last year.
Passed some scouts on my way back and even the scouts that were on they bus.
Next time it will other tights and maybe not a long sleeve, it is definately Spring in the air, only drank water today, had energy with me but was not in a need.
Preparation for my first Half Ironman starts this week.
When I got home from work I had received the pedals to my bike that I have succesfully attached to the bike. Tomorrow I will go and try out biking shoes. I have not been able to choose any yet because there are so many choices. But where I will do the bikefit later have biking shoes and the brand that I am after – Shimano.
There was biking on the schedule but since I have not had a bikefit yet I decided to book Spinning tonite. I have tried something new – SpinningHIT.
It has been a while since I was at a spinning class last time. New bikes. Figure out how I could lower the saddle. Brought water and a towel with me.
New now was that during the Spinning in front of us was a screen with a road 🙂
It was an interesting class, we had tabata like Spinning where we were working 4 minutes and then rest. Different variations.
Two times we had 8x20s with 10 min rest between where I was sitting every other and standing every other.
This could be an option but mainly I will sit on my Trainer at home after I have been at the bikefit. Then later I will head out on the roads.
I was breathless afterwards
Short Run
On the training schedule I am suppose to run 60 minutes distance run and 45 minutes hill. Since I am already a runner I will run what I have planned but because of this schedule I changed tonites 5K scheduled run to a bit longer run, turned out to be 6.5K.
A bit windy but nice to be able to run most of the run in a wool long sleeve, I had my fleece on from the beginning and gloves and hat, it got to be too hot so I removed fleece, gloves and hat. Then later the fleece went back on again because it got a bit cold but then it got off again.
Nice to run the whole run without have to stop and walk. OK pace
Very likely that the battery on my pulse belt is old, therefore I have not any registered heart beat and other data but will fix it this week.
This weekend I will run my long trail run. Did not make it up to Frostavallen last week but now I AM going to get up there and run my first trail run after my vacation
Bikefit
Thursday evening I did my bikefit, you go through different tests to get your bike suited for your body, not just height and length.
I did a full and it was very interesting what measurements were done. I need to get back Monday after work to finalize the bike, the handlebars needed to be adjusted further so I have as comfortable posture during the aggressive riding.
Friday after work I brought out the Trainer that I will put my bike on for indoor training, I will spend a lot of time here, many long bike rides.
Friday nite it was time for one of my favorite exercises – PowerYoga 2
Very windy when I biked to the sports center.
Today it was focus on the hips.
Doing the Crow pose I could lift for just a few seconds 🙂 better than nothing
Tonite I had good balance and could put both feet above the knees during the Tree pose
Finally I was able to lift from the Elephant pose, surprised that I was able to do it on the left side. Felt very heavy first but then I just gave it a try
Last training this week was finally a longer trail run. So nice to be back around Frostavallen.
Ended up with the distance 17.19K, average pace: 8.25 min/k, total time: 2:24’43h and then a 4.22K run back to the train station, average pace: 8.36 min/k (a run/walk run on asphalt), total time: 36’14.4 min
Next will I will continue with the bikefit Monday and hopefully I can test my triathlon bike on my Trainer Monday evening and next week will be some swimming too.
Weight report Monday April 1:
(start weight first week of preparation)
These extra kilos are going to get off for sure, cannot wait to see some major progress soon.
After work before I headed to the gym I biked down to a bike store and tried out bike shoes for my Triathlon bike. Got some time about my Trainer and also discussed ISM saddle.
Now I have booked a Bikefit Thursday which means it will only be gym one time this week.
Got to the gym and the old treadmills were occupied.
Focus today was hips, triceps where I did Dips, biceps where I did dumbbells, back where I did torsorotation, shoulders, legs where I did lunges with a bar and squats with a bar and calves. Because there were no 7KG dumbbells I had to take 8KG so now I have increased the weight on biceps.
Then ended with core where I did rolling toe plank where I continued with 40, regular plank, boat with a 10KG weight, rolling wheel, plank with a 1KG ball where I did 38, 32 and 22.
For hips I did top leg, clam, donkey kick, fire hydrant and bridges.
It was so funny that during plank with a ball my Apple Watch thought that I should breath 🙂
Then foamrolled my calves and hips
Yoga
On my way to work this morning, I had actually got to work when all of a sudden my pedals just froze. They were not moving at all. Realized that my bike chain had moved all the way in and could not be removed. Got ”oily” and continued walking to where I park my bike, lucky me a colleague of mine, motor cyclist, got there at the same time, prior I just thought that maybe I could change the gears and maybe fool the chain to move and we solved it. Night mare again if I had to be forced to walk to Yoga again but I could bike home as well without any incidents.
Very windy today when I biked to the sports center.
Today it was focus on the hips.
Some really tough poses where I had to stay in the basic.
Tonite I had good balance doing the Tree pose where I could have both feet above the knees, usually have worse balance on my left foot because I broke the ankle some years ago.
I finally could lift myself from the Elephant pose on both sides, left had been the toughest.
Had planned to run 2.5K on the treadmill but all the treadmills were occupied when I entered the gym so I decided to warmup with indoor rowing. Decided to increase the distance to 2K.
Distance: 2020 m, time: 10.16 min, 5.04 min/k
Focus tonite was hips, triceps where I did dips, biceps where I did dumbbell, legs where I did squat with a bar.
Ended with extra hip exercises: top leg, clam, donkey kick, bridges, fire hydrant, side kick and circle.
Calf exercises
Then I also did balance trainer counting to 90
For core I did rolling toe plank increased to 40, plank did 40, boat with 10kg weight, rolling wheel. Plank with a throwing ball where I did 35, 20, 35
Stretched and then it was time to bike home.
Gym
Decided to do indoor rowing as warmup, 2K. Felt a bit more breathless this time. Ended up with 2022m, time: 10.28 min
Focus tonite was back where I did chinups, torsorotation, rowing and chinups, shoulders, hips, legs where I did squat with a bar and a calf exercise
Being away on vacation for three weeks without being at the gym will get consequences. Have lost strength in my back when it comes to chinups and rowing.
Ended with core where I did rolling toe plank, have now increased from 30 to 40, plank where I tonite did 40, boat with a weight where I this week increased from 5kg to 10kg, rolling wheel and then of course plank with a ball where I did 35, 7 and 22
Hip tabata where I did squat to side, side lunge, wide squat, single leg crab, superman, lung to heel raise, donkey kick, plank leg raise
Many changed decisions this week about my trail running today.
First I had planned to get up to Frostavallen and run a 18K run but then I changed mind yesterday. Decided than to run my city trail run which can be either 16K or 21K but when I woke up this morning and saw the grey sky and it was cold I decided that I would run a few laps on St Hans Hills. Was not sure if I would run 4 laps but maybe 3 laps.
I was not so motivated and it took some time before I finally started my run.
My pulse watch did not find my pulse belt and then not found the GPS but I started.
Felt that I had dressed too warm but I would be able to remove my jacket and just run in my wool long sleeve.
Felt pain in my knee early and had to walk a bit. Happened a few times before I got to St Hans Hills. The plan was to run up on all hills.
Saw some freesbee golfers and asked them if they had a competition. Would be good to know, then I would expect a freesbee flying around during my run. It was a club competition.
At one point I had to take off the jacket, got too warm. It was gooey and I had my regular running shoes.
At the beginning of the circle hill it was extra gooey so I took it very easy up that first hill and then I could run again, decided that I would run 2 laps and then I when I was running down a hill I just fell flat on my butt 🙂 At least I fell soft but I got very gooey and wet. It was time to head home 🙂
I could say I had a mud runn today 🙂
I was wondering what people thought when I passed them.
Even if my body was not really with my it was nice running again. Hope it will get warmer soon. The sun was out a few times during my run.
After three weeks on vacation in Thailand I had looked forward to this massage.
Hard bed and pillow that gave me stiff neck I hoped that the masseur would have time for my right hip which I have not been able to sleep on, back and neck.
Of course the focus was my calves. They felt a bit better even if they were stiff. I got linament on them too which was nice 🙂
Then I got both my hips massaged, the left was also stiff even if I had not felt it during my vacation.
Then I got my back massaged too but I got extra focus on my neck.
I did this before work 1 hour.
I could then sleep on my right hip and my neck and back was so much better afterwards.
I went to oil massage three times in Thailand but the masseurs was more brutal, the second masseur it felt that she walked on my calves and then she bent my legs very close to my butt. If they can use their elbows they will do it.
It was so nice to wake up the next day and have a much less stiff body.
Gym
After work the same day as the massage I went to the gym after three weeks absence.
I did some hip exercises and core exercises during my vacation but was not at the gym.
So the first thing that happened was that I locked in my read glasses 🙂
I could not even see the numbers on my lock so it was just to walk out to the gym with just one gym glove 🙂 and then write down the exercises ”blind” in my gym book. A running friend said that she would get to the gym. I hoped that we would be done at the same time so I might get some help to get into my locker.
Focus tonite was biceps, triceps, hips, legs and core. Started with 6kg (biceps) but felt that I could go over to 7kg.
I have one core exercise called rolling wheel where I roll down a wheel with my back straight as far as I can go, one guy saw me doing this exercise and asked me how to do it 🙂 This is a good core exercise.
Then of course I had to do this core exercise again: plank with a ball, a ball which a I throw between my hands. Bought a small ball in Thailand, had planned to get to the beach and do this exercise but did it at the hotel room but was not keen on doing it on a hard floor so I rolled it there instead.
Now it was time to do it the right way again. Got speed again, did 23, 13 and 11 throws.
Then ended with stretching. Learned a new calf stretch exercise which I also tried.
Lucky me my running friend was in the locker roomm when I got back and could help me get into my locker 🙂
Gym
Had to turn in my bike on repair so walk to work this morning and walk down to the gym.
No running on the treadmill tonite either.
Focus on back, shoulders, legs, hips and core.
Started with a lower weight on torsorotation but then I increased it to the same weight I had before I went on vacation.
When I got to the sports center I realized that I had forgotten to pack down my towel so a bit brutal to do squat with a bar.
I also started with a lower weight on ”sitting rowing” but increased to the same weight as I had before I went on vacation.
For core I did rolling toe plank, plank, boat with a 5kg ball, rolling wheel, plank with a ball where I did not have a very good flow today, ended up with 10, 12 and 5 throws.
Then it was time for hip tabata where I did plank leg raise, donkey kick, side lunge, squat to side, wide squat, single leg crab, superman, lung to heel raise. Then I did 90s on the balance board.
Also did the regular heel raises, three variants.
Walk home from the sports center.
Yoga
Have booked PowerYoga 2.
At work I get a text message that my bike was fixed. Needed my bike so I left earlier to pick up my bike, get back home, get ready for Yoga. Biked to the Sports Center and realized that my bike key is in my work bag. Unbelievable.
This morning when I walked to work I felt sore in my front lower legs so I did not want to walk home from the Sports Center and then get my bike later.
Started with warmup on the treadmill. Ran 2.51K, time: 14.32 minutes. Before I have had a pace of 6 min/k but decided to increase the pace during the run. The first 1K I had a pace of 6 min/k (10), then I ran 500 meters with a pace of 5.27 min/k (11), then 500 meters with 6 min/k (10), 250 meters with 5.27 min/k (11) and the last 250 meters with a pace of 5 min/k (12).
Focus was then biceps, triceps, hips, lunges with a bar, balances on a balance trainer for 90s, continued with this new exercise (balance, coordination, core) plank with a 1kg ball: manage to throw the ball 12,12 and 24, have started to get up the speed, did hip tabata which included plank leg raise, side lunge, squat to side, wide squat, single leg crab superman, donkey kick and lung to heel raise. Then I ended with core exercises: rolling toe plank, plank, boat with a 10kg weight, rolling wheel.
Gym
Thursday it was time again for the gym after work where there was no warmup.
Focus was back, shoulders, hips, did chinups, calves, torsorotation, squat with a bar, then it was 90s on balance board, top leg, donkey kick, clam, fire hydrant, circlem bridges, plank with a 1kg ball where I could throw 25, 30 and 21. Then it was rolling toe plank, plank, boat with 5kg ball, rolling wheel
Started with warmup, 2.71K, 16.23K. So glad there is a fan on the treadmill. Stretched before and after.
Focus today was hips, triceps (dips), biceps (bicepscurl), lunges with a bar, core where I did rolling toe plank, regular plank, boat with weight, rolling wheel, plank with a ball (good for core, balance and coordination), today I could do 16 throws with a 1kg ball, hip tabata where I did plank leg raise, side lunge, squat to side, wide squat, single leg crab, superman, donkey kick, lung to heel raise, then I did half moon, balance trainer counting to 90
Also did calves exercises, foamrolled and stretched.
Massage
Wednesday morning I had 1 hour massage. It is moving forward. I have had a very stiff right calf on a larger area that has not wanted to loosen up but now it has started to get let go and get softer. Massaged the right calf the longest and then the left calf.
The masseur also had time to massage my back thighs, hips, back and neck.
Earlier it has been only calves due to the right calf.
Gym
Thursday after work it was time for the gym again. Left a bit earlier and decided to have indoor rowing for warm up, distance 1516 m, time: 7.59 min
Focus today was back (sitting rowing, torsorotation, chinups), shoulders (shoulder press), hips, squats with a bar, core: plank with a 1kg ball where I succeeded with 7 throws, 13 throws and finally 22 throws and got up the speed, rolling toe plank, regular plank, boat with a ball, pilates (fold knife), rolling wheel, balance board, hip: top leg, donkey kicks, clam, fire hydrant, bridges with a bar, the circle, foamrolled my calves and hips and then ended with stretching.
Yoga
Last PowerYoga 2 before vacation.
When I was heading into the sports center the Yoga instructor came and I realized when I got to one of the Yoga classes this year that we have the same yoga bag and same color 🙂 We discussed the bag, great that it has a zipper the whole way, easy to get the yoga mat out.
One of my former judo friends showed up and she wondered about the bag.
Full class this Friday.
Today the focus was on the back thighs.
Some balance issues tonite but that also strengthens you.
We did the Bridge yoga pose which works for me, not ready for the full bridge pose but maybe one day.
