Thursday 29th of April 2010

6 climbes including the hardest in Mallorca. Good speed on the flat. My legs are spent, my left wrist is dead but my pride is at full swing! Only 3 of us made the full distance. I have been on my bike for 8 hours!!! Was going to run but have thrown that idea out. Just couldn't manage it. Great great training. I have a great family who gave me the space and time to do this and I am very very greatful. Miss my wife and kids loads.

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Tuesday 27th of April 2010

Right, I'm totally totally knackerd! 100k of hard fast riding, we had good chunks where we were doing 45kph+ with me and my two Danish mates pushing hard at the front. Two or three really good climbes too. Then we finish with a 2k sprint and decide to go for a run!?! 30c in the sun,we manage 12k and that's me done for the day. Man my legs don't feel now. Great stuff though and we had a really good race with 4 pro team riders who we beet!! Yipeee! They had probably done 200k but we still beet them and we all know that's what counts! Don't race if you're not up for it:)

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Monday 27th of April 2010

Up early and onto a 100k ride. 4 big hills today, they were quite big and steep! Legs felt tired but kept going. When we got back we put our wet suits on and did 30 minute swim. Will do longer next time.
It's very hot, very little wind... There are just lots of mountains!!

Sunday 25th of April 2010

So we arrived in Mallorca yesterday and were out on the bikes within 2 hours! We did military hill and carried onto to so 30k as a tester for our bikes. The hills are steep and long (military hill is around 6 k so not that long but still hard!). Today we did 100k and lots of hills, few breaks and then 3 of us finished with a 6 k run! The cycling is at a fast pace and I am actually up at the front group. Really loving it but totally wiped now! Pics will follow.

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Thursday 22nd of April 2010

Didn't get up and run this morning as I was needed at home to look after my kids. Good thing really as my right foot is feeling sore and I think needs a rest from running. The whole Volcano thing is looking much better now. My bike is packed, and I think I am ready for the week in Mallorca. I will do some packing this evening and then just spend this eve and tomorrow eve with my family. I know my kids will miss me which is where the whole Ironman thing starts to feel selfish again but once I have done it then its done and I can focus on them again.
I may do some spinning tomorrow but I am not sure. Otherwise my next workout will be Sunday in Mallorca! woo hoo.

Wednesday 21st of April 2010

Cycled 50k yesterday at a good pace. Felt a little weeker than I have recently but I was also a little tired. Anyway it was a good ride. I then cycled home in the rain (nice). Today I did a 10k run with a guy at work and we did some 2 k intervals on the way..that is a long interval! We did 4 min pace (per K) in those 2 k slots so all in all very pleased. May be able to do 5k in 20 minutes pretty soon I think and maybe one day this year Ill get down to the 40min for 10k mark...we will see:)
The flight situation is looking much better and I feel slightly more hopeful of actually getting to Mallorca! but saying that all the volcano needs to do is cough and its all over again...nerve racking stuff.
I plan to do a 24k run in the morning at 4:30 pace.
Then I plan to pack my bike up, wash all my clothes and get ready for a week of beasting in the sunshine!

Monday 19th of April 2010

Friday afternoon I swam for an hour. Good steady pace with very few breaks. I feel that the swim is under control now so I will just keep it ticking over until I can get into some open water. Saturday I did nothing and Sunday I woke up with a slight hangover and joined the local tri club http://www.tri4.dk/ for a nice 90 odd K ride. I felt strong and led the top group on and off for the whole ride. We were doing an avg of around 33kph, we dropped a few riders on the way and all in all it went very very well. Road conditions were not great and my wrists and neck were a little sore from absorbing a lot of heavy blows on the way. It was also very gusty and in some of the sections I was leading in my legs were starting to burn.
Today I am resting and I plan to ride tomorrow morning. I am supposed to fly to Mallorca on Saturday for a week of cycle training! what is with this ash cloud!!!!!! I cant believe my only chance to get away for such a decent training session could be killed by an exploding volcano! arrggghhhhhhh!!!!!!!!

Thursday 15th of April 2010

I have some catching up to do from Tuesday...I got home early from work and went for a swim. It was quite a nice time to go as it was quite quiet. I did around 2k at a nice pace and it was good to get some time in the pool. Also the sun was coming in and was quite blinding so it was good practice to have to breath on the other side!

Wednesday morning I got up, cycled to work and did 1 hour of hard spinning. HR up around 160 and lots of standing and sprinting. Then in the afternoon I had a nice 56K ride home. Was a great ride and fast. Avg was up around 38kph for 2 10k sections and the overall was 33kph including all the stopping for lights etc. Had a roadie cyclist sticking behind me for 20k fo the ride which motivated me to keep the engine on full and keep the legs pushing as hard as I could. We were doing 45kph on the flat with a slight tail wind so it was really good.

This morning I was up early. Stole the car to get to work and ran a steady 24k with an avg of 4:40 per K. My legs hurt a lot but I felt quite strong. As my legs were far from rested I feel quite good about my running. Maybe I will go sub 3:30 after all in May when I do the Copenhagen marathon. That would be a real boost coming up to August.

Tuesday 13th of April 2010

Well, I cycled home the longish way and did 51k at an avg of 30 kph. It was a lovely day for cycling with only a slight wind. I puched hard for some 10k stages and I felt pretty strong. Managed to not get passed which was also nice. My legs are totally dead today and I had planned to get up and swim - I got up, brushed my teeth and almost fell asleep again standing up! went back to bed! Will go for a swim this eve.

Monday 12th of April 2010

Right, quite a lot to post today.
Friday afternoon I did 24k with 2 guys from work. I felt terrible but we did an ok pace in the end. I think doing it in the afternoon after lunch was a bit of an issue but I guess its good practice. Saturday morning I went to a friends house in the north of the Island and did a 90k ride with home and 9 other guys. I wish the Ironman was draft legal! you can go so much quicker in a large group! I found it quite useful to learn a few of the tricks like not breaking into corners or people crash into the back of you!!
We averaged around 32kph and I did take the lead a few times so I am not in too bad a shape. I found that I struggle on the hills though so less pies for me!
Sunday I did nothing and it was bliss.
This morning I did a PB over the half marathon of 1 hour 33 and I did the 24k in 1 hour 45 so I was very pleased. Now my legs hurt....a lot. Will ride 50k home with gentle pace just to loosen the legs up a little.

Sat cycle ride:

Thursday 8th of April 2010

Had a great ride yesterday afternoon. Its my first ride with anyone else so was a bit of a test really. I found that I was much better than I thought I would be and I also know why people draft now! I cant believe how much faster you can go when you work with someone else! We were cruising 40kmh quite a few times.

Was quite windy out there too which made riding close quite tricky!


Today I am doing nothing. I can feel that my legs need a break. Tomorrow it will be 24k run, Saturday will be 70k bike with the same guy and a mate of his.

I will also put a swim in this weekend coming.

Wednesday 7th of April 2010

Morning, Went for a swim last night. Did an hour. Was quite hard getting back into it but it was also much better than I thought it was going to be! I am going to try to get at least 1 or 2 swims in a week now. I know I will never be the fastest swimmer but I would like to step out of the water with some energy left! Am going to use a different pool though as every stupid person in Denmark seems to want to use that pool! There were people swimming all over the place, some randomly stopping and chatting! it says "fast lane" for a reason so get out and chat somewhere else!!!!!!! Does my head in as there is lots of other areas they could go to chill in.
Cycled to work today and will be going for a good bike ride this afternoon with a guy from work who is a 1 time Ironman and very decent cyclist...quite nervous really. All my cycling has been on my own so I have no idea how I will find it...I will post and I will be honest! The great thing is that the sun is out and my bike looks super shiny :)

Tuesday 6th of April 2010

Back at work today and back into my normal weekly training. Did not cycle back from the holiday as the wind changed direction and I just wasnt up for it at all!
Yesterday I did 80k on the bike and then 5k run as fast as I could. Today cycled to work and back and did a very good 10k run with an avg of 4:17 per km, this is a new PB for me! woo hoo.
Will go and have a swim this evening just to get back into it really.
I plan to cycle tomorrow to work and then a longer ride in the evening with a guy from work who is a very strong cyclist. Will be a good test for me.
I feel quite positive and feel that I am still making strong gains. Will post again later.

Thursday April 1st 2010

So 120k right into a 30kph head wind the whole way! 4.5 hours of hell and I had to get a lift the last 30k. Little disappointed but I have never had such a hard ride! Was down to 15kph on the big bridge. Will ride half the way back just get the tailwind! Damn that wind is a pain in the arse! Soooo glad the ironman course is a loop.