{"id":8272,"date":"2019-06-02T19:28:23","date_gmt":"2019-06-02T19:28:23","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8272"},"modified":"2019-06-02T19:28:23","modified_gmt":"2019-06-02T19:28:23","slug":"preparation-him-12","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8272","title":{"rendered":"Preparation HIM"},"content":{"rendered":"

Monday<\/strong><\/p>\n

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.<\/p>\n

Unfortunately it got loose again during the first session so I had to get off and tightened it.<\/p>\n

Need to get the saddle adjusted correctly because it was not comfortable after a while.<\/p>\n

Q – 75 min Threshold<\/b><\/span><\/p>\n

Warm up:\u00a0<\/b><\/span>10 minutes Zone 2<\/span><\/p>\n

Main set: <\/b><\/span><\/p>\n

20s Zone 5+
\n<\/span>40s rest
\n<\/span>20s Zone 5+
\n<\/span>40s rest
\n<\/span>8 min Zone 4\/5
\n<\/span>2 min rest
\n<\/span>20s Zone 5+
\n<\/span>40s rest
\n<\/span>20s Zone 5+
\n<\/span>1 min rest
\n<\/span>20s Zone 5+
\n<\/span>40s rest
\n<\/span>20s Zone 5+
\n<\/span>40s rest
\n<\/span>8 min Zone 4\/5
\n<\/span>2 min rest
\n<\/span>20s Zone 5+
\n<\/span>40s rest
\n<\/span>20s Zone 5+
\n<\/span>1 min rest
\n<\/span>20s Zone 5+
\n<\/span>40s rest
\n<\/span>20s Zone 5+
\n<\/span>40s rest
\n<\/span>8 min Zone 4\/5
\n<\/span>2 min rest
\n<\/span>20s Zone 5+
\n<\/span>40s rest
\n<\/span>20s Zone 5+
\n<\/span>1 min rest<\/span><\/p>\n

Cool down: <\/b><\/span>14 min Zone 2<\/span><\/p>\n

\"\"<\/a><\/p>\n

Q – 90 min Endurance<\/b><\/span><\/p>\n

Warm up: <\/b><\/span>10 min Zone 2<\/span><\/p>\n

Main set:<\/b><\/span><\/p>\n

1 min low cadence 50-60
\n<\/span>1 min\u00a0 <\/span>easy gears cadence 100-110
\n<\/span>15 min Zone 2
\n<\/span>1 min low cadence 50-60
\n<\/span>1 min low cadence 50-60
\n<\/span>1 min\u00a0 <\/span>easy gears cadence 100-110
\n<\/span>15 min Zone 2
\n<\/span>1 min low cadence 50-60
\n<\/span>1 min low cadence 50-60
\n<\/span>1 min\u00a0 <\/span>easy gears cadence 100-110
\n<\/span>15 min Zone 2
\n<\/span>1 min low cadence 50-60
\n<\/span>1 min low cadence 50-60
\n<\/span>1 min\u00a0 <\/span>easy gears cadence 100-110
\n<\/span>15 min Zone 2
\n<\/span>1 min low cadence 50-60<\/span><\/p>\n

Cool down: <\/b><\/span>10 min Zone 2<\/span><\/p>\n

\"\"<\/a><\/p>\n

Training on a LifeLine Turbo Trainer<\/span><\/p>\n

Tuesday<\/strong><\/p>\n

Crawl class with Mikaela<\/strong><\/em><\/p>\n

Before work on Tuesday in May I am participating in a crawl class.<\/p>\n

Warmup: 100 m free of choice<\/p>\n

Some of the things we did, Mikaela pushed us hard.<\/p>\n

Kicking with kickboard 1-4<\/p>\n

Kicking, breathing, arms to the side. That was tough.<\/p>\n

25m breaststroke, 25m free swim, 25m breaststroke, 25m free swim<\/p>\n

Kicking 6 times, 3 crawls<\/p>\n

25m Kickboard as a buoy, crawling, 25m kicking with kickboard, 25m Kickboard as a buoy, crawling, 25m kicking with kickboard<\/p>\n

At the end we were doing the toughest so far, 25 m crawl 1-4<\/p>\n

Still a bit sloppy with rotation but if I just crawl relaxed it is working much better.<\/p>\n

\"\"<\/a><\/p>\n

\n
\n
<\/div>\n<\/div>\n<\/div>\n

Wednesday<\/strong><\/p>\n

Crawl training on my own<\/strong><\/em><\/p>\n

Distance 60 min<\/strong><\/em><\/p>\n

I was focusing on breathing, rotation and keeping my head under water.<\/p>\n

Warm up:<\/b>
\n100m choice where I tried free swim on back<\/p>\n

4x25m Kicking with kickboard<\/p>\n

Gliding with streamline keeping the head below the arms, kicking with feet<\/p>\n

With buoy, gliding with streamline, the head below the arms, crawl with rotation<\/p>\n

With buoy, start to crawl longer and longer, rotate with head<\/p>\n

Without buoy, start to crawl longer and longer, rotate with head<\/p>\n

Crawling back and forth relaxed, breath and rotate<\/p>\n

Crawling and free swim on back<\/p>\n

Tried to breaststroke as little as possible<\/p>\n

Cool down: crawling and free swim on back<\/p>\n

\"\"<\/a><\/p>\n

Thursday<\/b><\/p>\n

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.<\/p>\n

So got up early this morning and lucky me no\u00a0track work on the train tracks.<\/span><\/p>\n

Had put on long sleeve, tights, windstopper, regular socks and altra lone peak 4 trail shoes.<\/p>\n

Got on the train and bus to Frostavallen.<\/p>\n

This morning it was time to increase the distance, not sure how long but follow the \u201dTj\u00f6rnarparen path\u201d from Frostavallen, hoping to find the narrow path instantly.<\/p>\n

Was a bit windy but not cold.<\/p>\n

No trekking work so I could take the train and bus up to Frostavallen.<\/p>\n

Did not take long til I had to take off my windstopper, gloves and hat.<\/p>\n

Had really tired legs so after the highest top on white I had to stop and walk afterwards.<\/p>\n

Nice to head in another direction on white to see how long the distance would be.<\/p>\n

Today I found the narrow path instantly which felt great. Nice to follow the route on my watch.<\/p>\n

There were some trekkers out and some dog walkers and then me.<\/p>\n

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.<\/p>\n

Enjoyed the run a lot and will now continue running around 22K.<\/p>\n

Walked most of the transport run back to the train station to rest my knee.<\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[266,15,278,270,282,24],"tags":[283,281,280,279,271,286,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8272"}],"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=8272"}],"version-history":[{"count":5,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8272\/revisions"}],"predecessor-version":[{"id":8285,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8272\/revisions\/8285"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}