Etikettarkiv: ultrarunnercomeback

#week 16

Rehab exercises that I will do everyday this week

  1. Squats from a chair 3×10
  2. Gliding lunges backwards 3×10
  3. Gliding bridges with one leg 3×10

Monday

Today I decided to do Physical training with my own body at home

Squats

Toe lift

Kick backwards

Shoulder exercise

Lunges with squat

Balance exercise

Push ups

Superman

Situps

Regular plank

The Custom Workout on Runkeeper was once in a while even if it said that the exercise lasted for 1 min, it went over to rest immediately, it could be a bug. I am going to see if no repets will work better next time.

Tuesday

This morning I realized that it has been snowing during the nite but suspected that it would be gone tonite. I hoped that the temperature wouldn’t drop so it would be freeze. Glad that it didn’t.

Preparation for Hoka Torekov-Båstad continues and after work it was interval training 1-2-3-3-2-1.

Part of me wanted to skip training when it was raining but the stronger me won. Walk to the bog and then warm up for 5 minutes and then it was time for the intervals.

Rain, windy and upwind 🙂

Tired legs.

Had to use Runkeeper from my watch to start the custom workout, my apple watch hang. I had turned off the stats information yesterday but realized that there was not talk at all.

Wednesday

I am part of a challenge this month called ”Run til u fall of the Edge – February Challenge” where I have to run/walk February 1st 1K, February 2nd 2K etc and no buffering, I know I won’t make it til end of February but it is interesting how far I will make it, usually mid of the month so today it is no training day but I went out for a 1h walk after work.

Thursday

After work it was time for hilly intervals, 6×2 min, now I had reduced the rest to 3 min.

Realized when I got up to the hills where I am doing my hilly training that it was very wet, it had been raining during the week, and gooey.

Still heavy running up the hills but the more I do this the better it will feel and also when I have lost some weight it also will feel lighter.

Friday

After work it was time once more to do body weigh trainin at home, next week I will be back at the gym now when the cough is gone finally

But tonite it was

Squats

Toe lift

Kick backwards

Shoulder exercise

Lunges with squat

Balance exercise

Push ups

Superman

Situps

Regular plank

Saturday

Decided to not increase the distance since I am still heavy and have been struggling a bit with more walking on the flat parts.

Had decided to try to run more and maybe manage to run up on some hills.

It was wet and gooey but just ran through the water ponds and goo. So nice to be able to drive to Frostavallen and have dry clothes to change to after the trail run.

I passed a very interesting animal that I do not see on my routes except enclosed.

I did not have to walk on the flat parts and I also managed to run up on 3.5 hills that I have had to walk up on now that I have gained weight so it felt great.

I also could run on the side of a dirt road where I walk onwhen I am on my way back.

Good to be 10 minutes faster than last Saturday.

Sunday

Since I am part of a challenge I needed to walk/run 6K and Sunday is a really rest day when I am doing a lot. So in the afternoon I went out for a walk. Needed to get to the grocery store to buy cream for the pie that we would have for dinner and then throw garbage I managed to get over 6K

Preparation HIM

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.

 

Preparation HIM

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.

 

 

Preparation HIM

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.

Preparation HIM

Monday

After work it was time for biking indoors. Have had problems with rash on my front thighs when I started with using trishorts. Felt that I needed to buy bike shorts and still got rash. Have heard that you are not going to have any underwear under and found out due to the friction. So tonite I had saddle soap and no underwear and no rash 🙂

Q – 60 min Distance

Warm up: 10 minutes Zone 2

Technique:

20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and and straight back

Main set:

15 min Zone 4/5
30s high cadence approx 110
6 min  Zone 2
30s high cadence approx 110
15 min Zone 4/5
30s high cadence approx 110
6 min  Zone 2
30s high cadence approx 110

Cool down: 15 min Zone 2

The bike sensor did work tonite 🙂 

Q – 45 min Muscle Endurance

Warm up: 10 min Zone 2

Main set:

3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest

Cool down: 15 min Zone 2

Training on a LifeLine Turbo Trainer

Feels like I am getting stronger and stronger in my legs. Thought that the bike shop was open til 2 pm Saturday but turned out it closed at 1 pm, was 8 minutes late so I need to buy another saddle another day this week. Need to have a more comfortable saddle to be able to ride more aggressively.

Tuesday

Crawl class with Mikaela

Before work on Tuesday in May I am participating in a crawl class.

Friday when I had my crawl coaching we focused on breathing a lot and finally I got it. What a relief. Still needs some work.

I told Mikaela that I was very stressed last week when it was crawl class but am calmer today.

We started with warm up where I tested to do kicking with streamline and my head under water and then did some crawling.

We had some breathing exercises and some crawl technique.

First two were tough. FIrst one we had our hands to the side and kicked and then we had one hand in front of the head and did the same thing.

Also did the kicking with kickboard 1-4 and then also used the buoy.

She loves to make us who need some more work to do Tarzan which is very tough, sort of crawling but the head above water.

Then we did some regular crawling where Mikaela told me it looked much better. Some gasping for air and some water in my mouth but could breath more.

Wednesday

Crawl training on my own

Distance 60 min

I was focusing on breathing, rotation and keeping my head under water.

Major improvement, managed to crawl 4x25m without gasping for air, not getting a lot of water into my lungs or nose 🙂

Such an incredible feeling when I feel that I am breathing correctly. Definately getting in the right direction.

Warm up
100m choice

Technique

Gliding with streamline keeping the head below the arms, kicking with feet

Gliding with streamline, the head below the arms, one crawl at a time rotating, arms in front

With yellow buoy, gliding with streamline, the head below the arms, crawl with rotation

With red buoy gliding with streamline, the head below the arms, crawl with rotation

With yellow buoy, start to crawl longer and longer, rotate with head

Without buoy, start to crawl longer and longer, rotate with head

Cool down:
Breaststroke with head under water breathing to the side.

Saturday

The original plan was to head up to Frostavallen and run my 17K trail run to see in what condition my right knee would be in. Next week the plan is to run the first time this year on Kullaberg but then my knee needs to be ok.

I got down to the train station and realized once again that it wouldn’t be any train to Höör, it would be bus and I just refused. Had a B-plan if the weather would be bad, like rain so I walked back home, tried to put on the new saddle on my bike but failed, headed to the pool and had  crawl training for 1 hour. Practiced breathing and rotation.

Interesting that next to me was Triathlon South which had crawl training.

Was a bit crowded on the two lanes where I could  be so I had to have longer rests from time to time to get space between me and the ones in front of me  who did not crawl. Still needs to work on rotation because sometimes I am a bit sloppy and do not rotate enough or forget to get air but it feels that it is going better and better.

It was so fun to hear from a lady in the water that I was good, I am not but I am better than middle of April.

Then I biked home and could finally change to my new saddle

Q – 45 min Muscle Endurance

Warm up: 10 min Zone 2

Main set:
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest

Cool down: 15 min Zone 2

Realized that I hadn’t tightened the saddle firmly so at the end the saddle moved down at the end, was not comfortable and then I leaned on one of the cushions that also moved so I had to tightened the saddle afterwards and also move back the cushion and tightened it as well. First time I have fixed anything on my bike.

Preparation HIM

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

Preparation HIM

Got up this morning.

The plan was to head up to Frostavallen and run my 18K trail run.

First it started to rain and then it stopped and then it started to rain/hail, part of me decided to stay in Lund and hope for better weather but am now glad that I decided to head up there anyway.

It was bit colder but I did not put on my winter jacket, instead I put on my windstopper.

Have had issues with my right knee and decided to take it easy and listen to the knee.

The goal today was also to run up on more hills on white and continue running instead of walking afterwards.

There is one part on white where I run up on one hill and then it is a short flat part and then comes another hill, earlier I have walked between and today I was going to continue running on the short flat part and then continue running when I had gotten up on the second hill. Unfortunately I ran into a smaller respiratory distress and decided to walk til I had normal breathing again.

Did not have to visit the toilet or take off the windstopper so I continued running on the blue marker.

Since it had been raining I decided that I would not run to the right at Dagtorpssjön (the lake of Dagtorp), instead I would stay on the blue new marker, earlier it was black and the black marker had the lake of Dagtorp to the right.

It was some drizzle during the run but just shortly and I did not get wet.

On the first dirt road I ran in the middle of the road, heard a car and had to get down to the right and then back on the middle, have the experience that my knees complain if the road is leaning.

Major improvement today was that I handled the stony parts very good, could run there without falling. Actually I did not fall once during this trail run. There were some trekkers standing at the beginning of the blue marker and some dog walkers when I got back on green.

I felt really strong today, felt that I am fully back now after vacation.

I was hoping I would have a faster pace and when I had around 1:22 h it was 8K left and was hoping to finish the route around 2:15 h.

Had to walk a bit due to a very tired right calf and then my right knee protested a bit when it was approximately 1K left.

It was so much greener now then a couple of weeks ago when I was here last time.

On the transport back to the train station I was walking mainly to calm my right knee down and at the end I was running to the train station.

Enjoyed the run a lot. Will continue running more and walk less. It is just a mental thing. Started to wak after I had gotten up on the hills when I started to run after my pneumonia

Results

Have had a great week when it comes to get ready for the HIM

Biking: 61.18K, total time: 2:40h
Swimming: Approximately 1800m, total time: 2h
Running: 16.9K, total time: 2:18h

Breathing has started to fall in place, will continue with the exercises I did on the coaching next week when I will be on my own. Next week I have my second crawl class with the Qgroup from the south.

Preparation HIM

Started the morning with massage before work.

Was stiff on my calves but it was better than earlier, I am not sure if it is because I didn’t run a trail run last week. I also got massage on my back thighs, shoulders and neck.

Got a tip of a new type of foamrolling exercise with tennis balls that I will test  after the biking this evening.

After work it was time for biking. Had washed my bike shorts and hoped that I wouldn’t get irritated front thighs again. Put saddle soap on.

Energy: 1 liter of water and two bananas.

First session was:

Q – 75 min Threshold

Warm up: 10 minutes Zone 2

Main set:

20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5


8 min Zone 4/5
2 min Rest
8 min Zone 4/5
2 min Rest
8 min Zone 4/5

20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5

Cool down: 15 min Zone 2

Toughed it up a bit further this evening, put more resistance on. Very sweaty.

Biked while I was saving this session on my pulse watch and started my pulse watch again.

 

 

 

Second session was:

Q – 90 min Endurance

Warm up: 10 min Zone 2

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
12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5
12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5

Cool down: 15 min Zone 2

Weight report:

 

Preparation HIM

 

The original plan today was to head up to Frostavallen and run a 17-18K trail run.

When I woke up it was raining and it was talk about raining this weekend. I decided that I wouldn’t get up there.

Hopefully the weather would stablilize so I could head out on my City Trail Run instead but it didn’t seem too stabilize so I decided that I would bike on my Trainer instead, so glad to have this Trainer.

Looked at the training program and decided to do the following:

1h Distance

Warm up: 10 min Zone 2

Technique: 
1. 20s let go of the handlebar and hold your back in the same position
Rest 40s
2. 20s let go of the handlebar and hold your back in the same position
Rest 40s
3. 20s let go of the handlebar and hold your back in the same position
Rest 40s
4. 20s let go of the handlebar and hold your back in the same position
Rest 40s
5. 20s let go of the handlebar and hold your back in the same position

Main set: 
1. 14 min Zone 2
2. 1 min Zone 4
3. 14 min Zone 2
4. 1 min Zone 4
5. 14 min Zone 2
6. 1 min Zone 4

Cool down: 15 min Zone 2

Distance: 28.02K, average speed: 21.4K/h, time: 1:18 h

75 min Endurance

Warm up: 10 min Zone 2

1. 6 min Zone 3
2. Rest 2 min Zone 2
3. 6 min Zone 3
4. Rest 2 min Zone 2
5. 6 min Zone 3
6. Rest 2 min Zone 2
7. 6 min Zone 3
8. Rest 2 min Zone 2
9. 6 min Zone 3
10. Rest 2 min Zone 2

Cool down: 15 min Zone 2

Distance: 27.55K, average speed: 22.0K/h, time: 1:15 h

Tried to have a higher pace today. Working on being in this aggressive position most of the time but it is tough.

Ate 2 bananas and drank 1 liter water

Need to buy another saddle, it gets uncomfortable after a while even if I have padded bike shorts. I put saddle soap on but I guess I need some more.

 

Preparation HIM

#4 Swimming

Crawl training session 1

Headed to the pool (very close to work) before work.

Equipment: Kickboard, pull buoy, swim goggles

Needed to continue working on the technique and breathing

Q – Technique 60 min

Warm up + drills:

200 m breaststroke
2x(4x25m drills)

  1. Kick with board, 2&3 catch-up, 4. Crawl) rest 20-30s

Main set: 2x

4x25m – 25m one arm change left/right per 25
4x100m pull with just pull buoy
4x75m: 25m catch-up + 50m crawl, rest 30-40s between everything.
100m crawl

Cool down: 100m mix of breaststroke and crawl

This was my original plan.

Was struggling with the breathing. Gasping for breath and had to stand and cough. Since I wanted to focus on the breathing and felt that it was necessary I changed the training to the following:

200 m breaststroke

First set

25m kick with board
25m catch-up
25m catch-up
25m crawl

Rest 20-30s

Second set

25m kick with board
25m catch-up
25m catch-up
25m crawl

4x25m – 25m one arm change left/right per 25

Different exercises with board, one arm change, catch-up, buoy. When I didn’t stress I could breath so much better but I still need to continue working on the breathing

Cool down: 100m on my back and breststroke.

Lost track of the amount of lanes when I had more focus on the breathing.

Crawl training session 2

Warm up + drills:

200m breaststroke

2x25m one arm right/left + 20 s rest

2x25m kick on your side

Main set:1x (second round with paddles and pull buoy)

A few crawls with paddles, did not work, decided to not use them, buoy was not used

4x100m crawl rest 20s

4x50m (mix crawl fast and easy) rest 30s

Cool down:

10×50 mix

Focus on breathing

Still had issues with the breathing, I seem to have started to get the hang of it breathing over the water surface, but under the water surface is a struggle.

Next week I will have my first coaching and I will let the coach know that I cannot breath properly.

Distance: 1400m