{"id":8181,"date":"2019-04-14T21:09:19","date_gmt":"2019-04-14T21:09:19","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8181"},"modified":"2019-04-14T21:09:19","modified_gmt":"2019-04-14T21:09:19","slug":"preparation-him-2","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8181","title":{"rendered":"Preparation HIM"},"content":{"rendered":"<p>#2<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.strava.com\/athletes\/9005241\/latest-rides\/35749cb193b354956afee80324cb95a0919d0fc9\" width=\"300\" height=\"454\" frameborder=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p><b><i>Gym<\/i><\/b><\/p>\n<p>The original plan was to bike on the Trainer after I have done the last part of the Bikefit.<\/p>\n<p>But some more work needed to be done on the aero bars and the bike will be ready tomorrow, Tuesday<\/p>\n<p>So I decided to switch things around and get to the gym instead and bike tomorrow.<\/p>\n<p>Lucky me my new triathlon shorts had arrived so I picked them up before I got to the gym.<\/p>\n<p>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.<\/p>\n<p>Focus tonite was biceps, triceps, legs.<\/p>\n<p>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.<\/p>\n<p>Balance Trainer<\/p>\n<p>Then I did hip exercises: top leg, donkey kick, clam, fire hydrant, bridges and circle.<\/p>\n<p>Foamrolled: Calves where I had a stiff point on my right calf, hips and right knee.<\/p>\n<p>Stretched.<\/p>\n<p><em><strong>Biking<\/strong><\/em><\/p>\n<p>Tuesday after work I got to the bike shop and finally my bike was ready for pickup.<\/p>\n<p>We tested the bike sensor, have a Suunto GPS pulse watch, this sensor measure\u00a0cadence, pace and distance while I am biking indoors since the GPS does not work there.<\/p>\n<p>Discussed saddles but will get back when I have been biking a bit.<\/p>\n<p>Then bought saddle soap.<\/p>\n<p>Also got information what the difference is between a regular tire and a trainer tire.<\/p>\n<p>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.<\/p>\n<p>I got the tip to do a lot of longer bike rides on the Trainer but the schema says two shorter ones.<\/p>\n<p>So I put together the two to one with the following:<\/p>\n<p><em>Part I<\/em><\/p>\n<p>Warmup: 10 min &#8211; Zone 2<\/p>\n<p>5x20s let go of the handlebar, straight back<br \/>\n40s rest between<\/p>\n<p>3&#215;14 min &#8211; Zone 2<br \/>\n1 min &#8211; Zone 4 between<\/p>\n<p>Cool down:15 min Zone 2<\/p>\n<p>Saved this part but continued biking<\/p>\n<p><em>Part II<\/em><\/p>\n<p>Warmup: 10 min &#8211; Zone 2<\/p>\n<p>6&#215;6 min &#8211; Zone 3<br \/>\nRest 2 min &#8211; Zone 2 between<\/p>\n<p>Cool down: 10 min<\/p>\n<p>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.<\/p>\n<p>Started over.<\/p>\n<p>Had 1 liter of water and two bananas, my mobile phone as a timer and my glasses to be able to read.<\/p>\n<p>A few things that I have to change before the next bike ride.<\/p>\n<p>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 \ud83d\ude42<\/p>\n<p>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.<\/p>\n<p>I was biking for 2.27 h and got 55K, not too shabby.<\/p>\n<p>The next day I was tired in my calves, sore in my lower back.<\/p>\n<p><em><strong>Swim<\/strong><\/em><\/p>\n<p>Wednesday after work it was time for some swimming.<\/p>\n<p>Did not bring my swim goggles, will for sure bring them next time.<\/p>\n<p>Breast stroke swimming, issues with my neck and had to stop and stretch my neck after 1K and then continue.<\/p>\n<p>Got 1700 m in 1 hour (59.23 min) but need that crawl course so I can get better as far as pace.<\/p>\n<p class=\"p1\"><span class=\"s1\">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.<\/span><\/p>\n<p><b><i>Gym<\/i><\/b><\/p>\n<p>Since I am a bit sore in my right knee I decided that I wouldn\u2019t do any leg exercises.<\/p>\n<p>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.<\/p>\n<p>I did the calf exercise then for hips I did top leg, fire hydrant, donkey kick, bridges, circle, balance board<\/p>\n<p>Foamrolled calves, hips and right knee, ended with stretching<\/p>\n<p><b><i>Yoga<\/i><\/b><\/p>\n<p>Was looking forward to PowerYoga 2 Friday evening because of the tough start when it comes to preparing for my first HIM.<\/p>\n<p>Biking and swimming made my body sore.<\/p>\n<p>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.<\/p>\n<p>Hope that my right knee will be ready for some city trail running Saturday morning.<\/p>\n<p><b><i>Run<\/i><\/b><\/p>\n<p>Because it was Birtday celebration Saturday afternoon it would be too tight to head out to Frostavallen and run my trail run.<\/p>\n<p>I decided that I would run my City trail run instead, either the short on or the long one.<\/p>\n<p>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.<\/p>\n<p>Cold and windy.<\/p>\n<p>The knee protested a bit in the beginning so I walked for a bit and then run again.<\/p>\n<p>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 \ud83d\ude42<\/p>\n<p>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.<\/p>\n<p><a href=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/9D54B963-A4DD-4E5A-8BF8-F040AE82DAA5.jpeg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-8191\" src=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/9D54B963-A4DD-4E5A-8BF8-F040AE82DAA5-300x225.jpeg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/9D54B963-A4DD-4E5A-8BF8-F040AE82DAA5-300x225.jpeg 300w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/9D54B963-A4DD-4E5A-8BF8-F040AE82DAA5-768x575.jpeg 768w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/9D54B963-A4DD-4E5A-8BF8-F040AE82DAA5-1024x767.jpeg 1024w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/9D54B963-A4DD-4E5A-8BF8-F040AE82DAA5-624x467.jpeg 624w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Then it was the next hill<\/p>\n<p><a href=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/01776096-3156-4C90-AE12-FECDA1552296-e1555275485901.jpeg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-8192\" src=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/01776096-3156-4C90-AE12-FECDA1552296-e1555275485901-300x225.jpeg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/01776096-3156-4C90-AE12-FECDA1552296-e1555275485901-300x225.jpeg 300w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/01776096-3156-4C90-AE12-FECDA1552296-e1555275485901-768x576.jpeg 768w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/01776096-3156-4C90-AE12-FECDA1552296-e1555275485901-1024x768.jpeg 1024w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/01776096-3156-4C90-AE12-FECDA1552296-e1555275485901-624x468.jpeg 624w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Then I run down a path and then up again.<\/p>\n<p><a href=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/C1F95AC5-73FD-481F-AB71-45E127162C65.jpeg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-8193\" src=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/C1F95AC5-73FD-481F-AB71-45E127162C65-300x225.jpeg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/C1F95AC5-73FD-481F-AB71-45E127162C65-300x225.jpeg 300w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/C1F95AC5-73FD-481F-AB71-45E127162C65-768x576.jpeg 768w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/C1F95AC5-73FD-481F-AB71-45E127162C65-1024x768.jpeg 1024w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/C1F95AC5-73FD-481F-AB71-45E127162C65-624x468.jpeg 624w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>After that I run up and down the first hill.<\/p>\n<p>Nice to then have a flat part before I got to St Hans hills.<\/p>\n<p>Was not so gooey this Saturday, last time I fell when I was running down a hill and got really gooey.<\/p>\n<p><a href=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/72662BB4-7005-4809-B663-11D33E3EDDEE.jpeg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-8194\" src=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/72662BB4-7005-4809-B663-11D33E3EDDEE-300x225.jpeg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/72662BB4-7005-4809-B663-11D33E3EDDEE-300x225.jpeg 300w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/72662BB4-7005-4809-B663-11D33E3EDDEE-768x576.jpeg 768w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/72662BB4-7005-4809-B663-11D33E3EDDEE-1024x768.jpeg 1024w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/72662BB4-7005-4809-B663-11D33E3EDDEE-624x468.jpeg 624w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/72662BB4-7005-4809-B663-11D33E3EDDEE.jpeg 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Ran up on all hills all the way which felt great.<\/p>\n<p>Even if it was windy and cold it was a real refreshing run.<\/p>\n<p>Last hill<\/p>\n<p><a href=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/2F9ACB4D-DA95-46AA-A0FF-CBD0281EE413.jpeg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-8195\" src=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/2F9ACB4D-DA95-46AA-A0FF-CBD0281EE413-300x225.jpeg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/2F9ACB4D-DA95-46AA-A0FF-CBD0281EE413-300x225.jpeg 300w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/2F9ACB4D-DA95-46AA-A0FF-CBD0281EE413-768x576.jpeg 768w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/2F9ACB4D-DA95-46AA-A0FF-CBD0281EE413-1024x768.jpeg 1024w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/2F9ACB4D-DA95-46AA-A0FF-CBD0281EE413-624x468.jpeg 624w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Then it was time to head home<\/p>\n<p><a href=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/6072F87B-4D0E-42A9-BD5A-92D07C70FF76.jpeg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-8196\" src=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/6072F87B-4D0E-42A9-BD5A-92D07C70FF76-300x197.jpeg\" alt=\"\" width=\"300\" height=\"197\" srcset=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/6072F87B-4D0E-42A9-BD5A-92D07C70FF76-300x197.jpeg 300w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/6072F87B-4D0E-42A9-BD5A-92D07C70FF76-768x504.jpeg 768w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/6072F87B-4D0E-42A9-BD5A-92D07C70FF76-1024x673.jpeg 1024w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/6072F87B-4D0E-42A9-BD5A-92D07C70FF76-624x410.jpeg 624w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Results<\/p>\n<p><a href=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/3713BAD3-5E0C-412B-B107-582504170C7B.jpeg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-8197\" src=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/3713BAD3-5E0C-412B-B107-582504170C7B-300x125.jpeg\" alt=\"\" width=\"300\" height=\"125\" srcset=\"https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/3713BAD3-5E0C-412B-B107-582504170C7B-300x125.jpeg 300w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/3713BAD3-5E0C-412B-B107-582504170C7B-768x321.jpeg 768w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/3713BAD3-5E0C-412B-B107-582504170C7B-1024x428.jpeg 1024w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/3713BAD3-5E0C-412B-B107-582504170C7B-624x261.jpeg 624w, https:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2019\/04\/3713BAD3-5E0C-412B-B107-582504170C7B.jpeg 2029w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>#2 Gym 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[266,15,278,24],"tags":[280,279,271,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8181"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8181"}],"version-history":[{"count":6,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8181\/revisions"}],"predecessor-version":[{"id":8198,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8181\/revisions\/8198"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8181"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8181"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}