{"id":8286,"date":"2019-06-07T16:40:09","date_gmt":"2019-06-07T16:40:09","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8286"},"modified":"2019-06-07T20:05:15","modified_gmt":"2019-06-07T20:05:15","slug":"preparation-him-13","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8286","title":{"rendered":"Preparation HIM"},"content":{"rendered":"

Monday<\/b><\/p>\n

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.<\/p>\n

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<\/p>\n

Distance 45 min<\/span><\/p>\n

Warm up
\n<\/span>100m choice<\/span><\/p>\n

Gliding with streamline keeping the head below the arms, kicking with feet
\n<\/span>With buoy, gliding with streamline, the head below the arms, crawl with rotation
\n<\/span>With buoy, start to crawl longer and longer, rotate with head, some sculling
\n<\/span>Without buoy, start to crawl longer and longer, rotate with head<\/span><\/p>\n

Backstroke
\n<\/span>6 kicks, 3 crawls<\/span><\/p>\n

Cool down:
\nBackstroke, Breaststroke, Crawl<\/span><\/p>\n

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

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.<\/p>\n

After work it was time to have bike training on my Trainer<\/p>\n

Saturday I got to the bike store and got my new saddle fitted.<\/p>\n

Started with<\/span><\/p>\n

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

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

Main set:
\n<\/span>20s All out
\n<\/span>40s rest
\n<\/span>20s All out
\n<\/span>40s rest
\n<\/span>5 min Zone 4\/5
\n<\/span>2 min rest
\n<\/span>5 min Zone 4\/5
\n<\/span>2 min rest
\n<\/span>5 min Zone 4\/5
\n<\/span>2 min rest
\n<\/span>5 min Zone 4\/5
\n<\/span>2 min rest
\n<\/span>20s All out
\n<\/span>40s rest
\n<\/span>20s All out
\n<\/span>1 min rest<\/span><\/p>\n

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

Cool down: <\/span>3 min<\/span><\/p>\n

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

Continued with<\/p>\n

Q – 105 min Distance<\/i><\/b><\/span><\/p>\n

Warm up: <\/b>
\n<\/span>7 min that was\u00a0 <\/span>not registered (forgot to start my pulse watch)<\/span><\/p>\n

Main set:<\/b>
\n<\/span>1 min high cadence 110
\n<\/span>1 min\u00a0 <\/span>high gear and low cadence
\n<\/span>10 min Zone 2
\n<\/span>20s all out
\n<\/span>40s rest
\n<\/span>20s all out
\n<\/span>15 min Zone 2<\/span><\/p>\n

1 min high cadence 110
\n<\/span>1 min\u00a0 <\/span>high gear and low cadence
\n<\/span>10 min Zone 2
\n<\/span>20s all out
\n<\/span>40s rest
\n<\/span>20s all out
\n<\/span>15 min Zone 2<\/span><\/p>\n

1 min high cadence 110
\n<\/span>1 min\u00a0 <\/span>high gear and low cadence
\n<\/span>10 min Zone 2
\n<\/span>20s all out
\n<\/span>40s rest
\n<\/span>20s all out
\n<\/span>15 min Zone 2<\/span><\/p>\n

Cool down:<\/b>
\n<\/span>20 min Zone 2<\/span><\/p>\n

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

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

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<\/p>\n

Sweaty tonite<\/p>\n

Energy: 1l water and 2 bananas.<\/p>\n

Total distance: 72.54K, total time: 3h and 10 min<\/p>\n

Tuesday<\/b><\/p>\n

Started this morning with crawl training before work.<\/p>\n

Was \u00a0not 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.<\/p>\n

There were not a crowd at the pool so I could have my own lane which is best.<\/p>\n

Session 2<\/b><\/span><\/p>\n

Q – Distance 55 min<\/i><\/b><\/span><\/p>\n

Warm up + Drills<\/b><\/span><\/p>\n

25m crawl
\n<\/span>25m backstroke
\n<\/span>25m sculling
\n<\/span>25m breaststroke (had to add this because the boyu was at the other end)
\n<\/span>25m boyu
\n<\/span>25m crawl
\n<\/span>25m backstroke
\n<\/span>25m sculling
\n<\/span>25m breaststroke (had to add this because the boyu was at the other end)
\n<\/span>25m boyu
\n<\/span>20s rest<\/span><\/p>\n

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

50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl<\/span><\/p>\n

25m bouy
\n<\/span>20s rest
\n<\/span>25m bouy
\n<\/span>20s rest
\n<\/span>25m bouy
\n<\/span>20s rest
\n<\/span>25m bouy
\n<\/span>20s rest
\n<\/span>25m bouy
\n<\/span>20s rest
\n<\/span>25m bouy
\n<\/span>20s rest
\n<\/span>25m bouy
\n<\/span>20s rest
\n<\/span>25m bouy
\n<\/span>20s rest
\n<\/span>25m bouy
\n<\/span>20s rest
\n<\/span>25m bouy
\n<\/span>20s rest
\nFrom the beginning it was 8x25m but I added two extra during the training<\/span><\/p>\n

This was not part of the schedule but added these extra during training
\n50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl
\n<\/span>50m crawl<\/span><\/p>\n

Cool Down:<\/b>
\n<\/span>25m backstroke
\n<\/span>25m crawl
\n<\/span>25m backstroke
\n<\/span>25m crawl<\/span><\/p>\n

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

Definately improving, can crawl more and more whole lanes. The goal is to crawl all those 1900m in September.<\/p>\n

Friday<\/b><\/p>\n

I have been wanting to head up to Kullaberg to run a trail run there but due to the right knee I have waited.<\/p>\n

This morning it was time.<\/p>\n

Part of me didn\u2019t 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.<\/p>\n

So nice to be back.<\/p>\n

It did not take long til I had to take off my windstopper and keep the long sleeve.<\/p>\n

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 \ud83d\ude42<\/p>\n

My goal today was to run up on more hills and that worked.<\/p>\n

 <\/p>\n

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.<\/p>\n

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

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.<\/p>\n

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

Passed some trekkers.<\/p>\n

Then it was time for the second toughest part, what a view when I got to the top<\/p>\n

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

Getting up on those tough parts I walk, but I get a pulse for sure.<\/p>\n

Since it was wet I took it easy where it was rocky down hill.<\/p>\n

At the light house it was a lot of visitors but I had time to take some pictures
\n\"\"<\/a><\/p>\n

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

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

After the light house it was only 4K left, I realized that they had rerouted the red\/orange route due to erosion
\nSo nice to see M\u00f6lle, the little village where I started the run in the morning.<\/p>\n

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

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

 <\/p>\n

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

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 […]<\/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":[283,281,280,58,279,271,287,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8286"}],"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=8286"}],"version-history":[{"count":6,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8286\/revisions"}],"predecessor-version":[{"id":8305,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8286\/revisions\/8305"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}