Tuesday 29th of June 2010

Still on holiday in france. Weather has been really hot! Have been I'll for a few days too so it hasn't helped with training! After all the crap trying to get my bike out here I decided I had to ride it!
Quick summary:
21 June did 10 k run
22 jun did 20 k run
23 June did 60k bike
24 June did 100k bike
27 June dud 10 k run
28 June did 130 k bike and 10 k run

I also did an open water swim but haven't been able to get back yet.

I plan to do a big run later in the week and a ride of 150 or 180k depending on weather and time.

When I get back I am going to step it up. Rides here have been tough as it's all in the hills and it's hard on the legs!

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Friday 18th of June 2010

I have been feeling quite tired the last couple of days. My bike is out of action due to a broken back wheel but I will have that fixed this eve. Yesterday I only managed 1 hour of phys which was a mixture of spinning and running. I just felt too tired to do anything else. This morning I cycled to work and then ran 10k off the bike. I am still feeling tired.
I think tomorrow will basically be a rest day as I have to travel most of the day to France. Sunday I may rest but if I feel better I will blast a 100k bike ride. We will see.

I was feeling a little down about it yesterday but I guess I cant expect my body to just get stronger and stronger and I think its time for a few easier days. then when its recovered and I have fooled it I will hammer it with 4 weeks very intence training. then 2 weeks of veruy chilled out living and then race day!

Wednesday 16th of June 2010

Have had quite a lazy week so far. I did an hour of solid swimming on Monday afternoon. I didnt run Monday as my daughter was up in the night and I just couldnt be doing with it! Yesterday my wife needed me home and so I spent  the evening swapping the aero bars for new ones on my bike.
This morning the lasyness went! I was up at 5am, on the road at 5:30 and I did 100k and was at my desk by 9am! Its a beautiful day here, 20c and almost no wind. I found the cycle quite hard but it went ok.
At 2pm today I will run 10k. Dont care about going fast so it will just be nice n easy.
This eve I may do a slightly longer ride home but then again Ill wait to see how my legs feel after the run!
Tomorrow I have no idea about yet but I guess a 60k bike and maybe a swim at some point.

EDIT: I just wanted to add that I have no raised just over £1100 for Help The Heroes! (http://www.justgiving.com/challengecopenhagen)
Thanks very much to everyone who has donated so far! If you know anyone who may feel the need please pass on the link, its a great cause.

Sunday 13th of June 2010

Friday I did a 10k run with 3 k of intervals. It was very hard and my legs felt like stone.
Saturday I was up very early and was up at the lake at 7am for an open water swim. It was very very windy so we only did half an hour. I managed to get my sighting right and I felt like I had a really good swim. Then out of the water and onto the bikes with a training buddy and his two mates both of who are multi Ironman finishers. We did 3 and a half hours in terrible windy conditions. I think we did 115k. Then off the bike and running for an hour. This was a very tough training session but I think it was very good. It was basically a half Ironman as a practice.
Today I have managed to take the kids to the local pool, come home and fall asleep for a couple of hours.
Totally wiped. Tomorrow will be the normal 24k run.

Have a good one
Johan

Thursday 11th of June 2010

Went for 60k ride yesterday eve. Rained the whole way and I was soacked through. No punctures though so I was still feeling happy!

Plan to maybe do a quick 10k this eve and then tomorrow I plan to do a monster session of 1 hour swim, 3 hour bike and 1 hour run. One after  the other.
will update tomorrow!

Wednesday 10th of June 2010

Up super early and off to the pool. Spent 1 hoour none stop swimming so I guess I did around 3k. Didnt bother counting as firstly I can almost not count past 10 and 2ndly I was just trying to concentrate on breathing and sighting. Very dull stuff to talk about but quite important to master!
Went home and got my bike and then this afternoon I plan to do 60k on the bike.
Tomorrow short run.

The weather is pants so I will probably spend most of this afternoon fixing punctures on the side of the road! wish me luck.

Have a good one
Johan

Tuesday 9th of June 2010

First a quick race report! Well the swim was a total nightmare. My sighting is terrible and I am now going to work very hard on that. I guess I swam 850 meters rather than 750 and I had to stop 3 times to work out the right way. I also made the mistake of going to the back of the start! I am not that slow and so I should have been near the front so I didnt get held up. I spent the whole time slowing down as I was swimming over the people in front. for the IM I guess it will be ok to swim slow but in a sprint not! I honestly think I could have shaved 2 minutes off my swim. Then came T1, well lets just say I was very relaxed and took it very slow. 3 Minutes! everyone else did it in less than 1 minute 30s! So there is another minute and a half I could easily have saved. The bike went very well and my avg was 38kph which was as good as the top 10 guys. Then T2, again it could have been slightkly quicker but it was too bad. Run was ok but I was a little tired by then - I think due to nerves as much as the swim and bike. My over all time was 1 hour 17 minutes (not 14 as I had thought). I placed 29th out of 130 so all in all pretty good. If I got my act togethert and saved those 3.5 minutes I would have been in the top 10 and would have had a small prize! woo hoo. I really enjoyed the race and am hooked.

Monday it was raining so rather than do the 24k run we did 10 but at full speed. Was a great run and I felt good.

Tuesday I got up early for a ride. Did 35-40k fast then got a flat, it took me ages to change it and then 200 meters more bam, another flat so end of game and I called a cab home! I have had enough of my tubular tyres and am going to get normal wheels. enough is enough.

This morning I was up early an we did the 24k fast. Not a PB but it  was an avg of 4 minutes 30 sec so pretty quick (for me).

Tonight I may swim, we will see.

Here is a pic of me at the tri. I was in the hardest gear on my bike so had to use 100% power just to get moving! thats why it looks like I am falling over.

Sunday 6th of June 2010

Did my first ever triathlon today! Did a sprint which was 750 swim, 23k bike and a 5 k run. 1 hour 14 minutes was the time on my watch but I'll see what the official time is on the web later. All in all it went well. The mass swim start was not fun and I really need to work on my sighting! I'm going to try to get some open water swims in soon. Cycle was strong and I managed 37kph avg. Run was ok at 21 minutes, could have gone faster but I was tired from nerves before it started! Soo glad I did this today as I learned a lot from it.

I feel happy with my performance and I know I could take 5 minutes off the time by improving my swim and not waisting energy on nerves.
It's over 21 degrees here today, beautiful day for it.

Have a good one

Johan

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Friday 4th of June 2010

Its been a few days so here is a quick round up!

Tuesday eve went for a swim with my swim buddy. He decided that I was looking too happy so decided to thrash me! we did 200 meters warm up, 4 * 600 meters as fast as I could do 600 meters(which isnt that fast! around 10 minutes) then we did 200 meters warm down so all in all thats 2.8k.

Wednesday I had planned a run and a ride but was just too tired so I decided to can the day and just chill out. Yesterday I got up and ran 22k but this time we went off road and hit the local forest and ran around one of the lakes. It was a very hard run with lots of short sharp hills and no nice flat road! but it was much more fun and it made us work hard. Then last night I went to a new pool (50 meters again) and did 1 hour constant swimming with a few quick laps thrown in.

This morning it was up at 5:15 and out for 90k ride. Funnily enough it was only 85k but I guess my garmin watch must have had a snooz at some point! 2 hours 45 minutes (ish) and some good fast sections. Had a race with a guys for the last 10k and managed to stay on the bars and in front cruising at around 40kph. I was very pleased but very very glad he went another way after that! my legs were just about  to give up! phew.

Now I am at work and am going to grab my first cup of coffee!
have a good one.

PS summer has arrived! my son and daughter can prove it!

Tuesday 1st of June 2010

Got up earlyish and went for a ride. did 90k approx in around 3 hours. It was quite windy so it was quite a good effort in my book. Legs were still a little tired from the 24k yesterday but once I got warmed up they were fine. I was on the profile bars most of the time and my position feels good and I am managing to get faster and faster.
Will go for 3k swim this eve..I hope its 3k anyway but we will see.
Tomorrow the plan is to do 10k run.