Last weekend was a bit of a throw away as I spent the weekend with friends and family and did zero training! Not great but was good to have a rest.
Monday I did 2 hours on the bike and then a 10km run which I ran pretty hard.
Yesterday I did 110km on the bike. Today I plan to swim and tomorrow is the weekly 24km run.
I know I am not in the shape I was in last year for my IM but I still feel that having held pretty decent levels for 2 years now I will be ok. I am not really going for a time so will try to just enjoy the day as much as I can and put in a better show on the run.
I am still feeling slightly tired most of the time as I am not sleeping great. I have also hurt my shoulder somehow and need to get that sorted before Lanzaroti next year. Will see how that goes today during my swim session.
Travelling back to Denmark every week has made it much harder to train this year. Need to work out a routine that works better.
Wednesday, 17 August 2011
Wednesday, 10 August 2011
Wednesday 10th of August 2011
Good god that was a tough run! I was done by 6km but somehow managed to get in the 22km. Did it with an avg of 4:37 per km so I am quite happy with that. Just think I need some down time and some decent sleep!
Swim last night was very good though. 2 and a bit km.
Swim last night was very good though. 2 and a bit km.
Tuesday, 9 August 2011
Tuesday 9th of August 2011
Back in Denmark now. Have done a good bit of training at home before coming back to work. This included a 20k run with a nasty hill in it called Brassknocker Hill - not fun to run up!! Also did some cycling near the Mendips with my bro which was fun and also had some "interesting" hills involved. I have even managed to get a little swimming done!
Anyway, this week so far had included a couple of bike rides (one pretty small at only 30km but it was done at speed) and a good swim session. This evening ill do another swim and in the morning I am being joined by 2 Danes for a 24km run.
Hope to get a swim in the Sea done this coming weekend as were off to Devon!
Anyway, this week so far had included a couple of bike rides (one pretty small at only 30km but it was done at speed) and a good swim session. This evening ill do another swim and in the morning I am being joined by 2 Danes for a 24km run.
Hope to get a swim in the Sea done this coming weekend as were off to Devon!
Friday, 5 August 2011
Friday 5th of August 2011
Hi all,
Just back from a nice long break in southern France. A very helpful bike shop lent me some FFWD wheels with built in power meter which I put on my bike and took with me.
The week prior to going away was a good strong training week and I really wanted to follow up on that. while I was away I managed:
1 20k run
2 15k runs
2 10k run
3 2 hour bike rides in the hills near Limoges in France. Some pretty decent climbing involved :)
I really loved the wheels and the power meter. It was interesting to have a new tool to use to see just how hard I was really working. Seems I can keep a constant 250 watt power going which I think is ok. I am now using it to try to build this up.
Here is the view from the house we stayed at:
Just back from a nice long break in southern France. A very helpful bike shop lent me some FFWD wheels with built in power meter which I put on my bike and took with me.
The week prior to going away was a good strong training week and I really wanted to follow up on that. while I was away I managed:
1 20k run
2 15k runs
2 10k run
3 2 hour bike rides in the hills near Limoges in France. Some pretty decent climbing involved :)
I really loved the wheels and the power meter. It was interesting to have a new tool to use to see just how hard I was really working. Seems I can keep a constant 250 watt power going which I think is ok. I am now using it to try to build this up.
Here is the view from the house we stayed at:
and the other side:
Its a stunning part of France and I have never been on better roads for cycling! stunning scenery and very challenging hills. Some steep some just very long and rolling. The great thing too is that there were very few cars around. There are also a few large lakes in the area and you can swim in them.
Back in the UK this week. Have only managed a 1 hour turbo session on the bike and today a 20k run including Brassknocker Hill which is almost vertical (or that's how it felt!). Hope to get out on the bike tomorrow weather permitting.
really must swim tooooo!!!!!!!!!!!!
Tuesday, 19 July 2011
Tuesday 19th of July 2011
Didnt get up to much training on the weekend. I managed to squeeze in 1 hour on the turbo trainer riding up a mountain! dull but got the legs moving.
Yesterday I did a 100km bike ride. Pushed hard and had quite a good ride. After though I had a bit of a funny turn and didnt feel too good. Still feel a little tired today but am going to do a sow 10k run just to make sure everything is ok.
Lack of sleep seems to be taking its toll!
Yesterday I did a 100km bike ride. Pushed hard and had quite a good ride. After though I had a bit of a funny turn and didnt feel too good. Still feel a little tired today but am going to do a sow 10k run just to make sure everything is ok.
Lack of sleep seems to be taking its toll!
Thursday, 14 July 2011
Thursday 14th of July 2011
Wow what a difference a day makes! Bad night’s sleep, too much food last night, crap weather this morning so no run or ride! now I am all down in the doldrums! bloody rain. Its amazing how training/not training effects my mood. It’s actually quite a shocker to realize just how obsessed I have become with all this training stuff! I am missing one or days and suddenly I feel like a real loser and am trying to find ways to cram it in! I almost went and did 5k on a treadmill! wtf.
Am going to try to snap myself out of it and make sure that I can still live a normal life!
Back to the UK this avo to meet up with one of my best mates and get on the beer. He is forces so I am guessing we will probably crack some phys but this normally just means running back to his at the end of the night after 8 pints of beer! nice.
have a good one.
Am going to try to snap myself out of it and make sure that I can still live a normal life!
Back to the UK this avo to meet up with one of my best mates and get on the beer. He is forces so I am guessing we will probably crack some phys but this normally just means running back to his at the end of the night after 8 pints of beer! nice.
have a good one.
Wednesday, 13 July 2011
Wednesday 13th of July 2011
I had planned to get out on the bike for a couple of house but A I couldnt get out of bed and B it was peeing down with rain! Went for a swim after lunch though and did 3k so am quite happy with that. I think the swim is now on track and the fear factor for the ironman swim in Sep is slowly going. Will try to get out for a run tomorrow morning as there is no spin class on. Going to be a tricky weekend for training as I am visiting a good mate of mine who is off to Afghanistan again soon. Going to get messy! maybe that could count as some kind of training?
Tuesday, 12 July 2011
Tuesday 12th of July 2011
Had a good week last week of training. Added an extra 70km ride in on the Friday morning around Chew Magna lake area. Managed to find some terrible climbes which was quite fun. At one point I actually thought I may have to get off and walk my bike!
Then we went to see some friends and drank way way too much wine. Monday cycled 100km. Varied the pace quite a lot and burnt my self out a bit but I was still pleased to have done it. Today I did a 20km run in the heat of the midday sun (which is quite rare in these parts!). Hard run but again happy to get it done. I plan to do a 60km fast ride tomorrow morning and a swim tomorrow afternoon. Thursday I will probably spin but I may swap that for a hard 10km run..will wait to see what the weather is doing.
Time is going pretty quick. Its only about 2 months now to the race! doh.
Take care
Johan
PS will update with how the bike and swim plan goes tomorrow.
Then we went to see some friends and drank way way too much wine. Monday cycled 100km. Varied the pace quite a lot and burnt my self out a bit but I was still pleased to have done it. Today I did a 20km run in the heat of the midday sun (which is quite rare in these parts!). Hard run but again happy to get it done. I plan to do a 60km fast ride tomorrow morning and a swim tomorrow afternoon. Thursday I will probably spin but I may swap that for a hard 10km run..will wait to see what the weather is doing.
Time is going pretty quick. Its only about 2 months now to the race! doh.
Take care
Johan
PS will update with how the bike and swim plan goes tomorrow.
Wednesday, 6 July 2011
Wednesday 6th of July 2011
Training has been going well. Over the weekend I did a 16km run and a 65km ride in the hills near Bath. This week I cycled and did some hill work on Monday, Yesterday did a 60km ride and an hour in the pool. I feel like my swim is starting to come together again now which is cool.
This morning its a 21km run and tomorrow who knows!
Weather has been kind over the last couple of weeks which has made the whole thing more fun really. My weight is starting to get closer to where I want it for the race in September, not quite there yet but its coming.
will update with how the run went. I have a feeling its going to be a hard one as my legs are sore from cycling..gulp.
Update post run:
oh my god that was terrible! did the 21.3km but that was not fun! seemed to have a gallon of water slushing about in my stomach! oh well its done and thats the main thing. off to try to do some work now.
Have a good one
Johan
This morning its a 21km run and tomorrow who knows!
Weather has been kind over the last couple of weeks which has made the whole thing more fun really. My weight is starting to get closer to where I want it for the race in September, not quite there yet but its coming.
will update with how the run went. I have a feeling its going to be a hard one as my legs are sore from cycling..gulp.
Update post run:
oh my god that was terrible! did the 21.3km but that was not fun! seemed to have a gallon of water slushing about in my stomach! oh well its done and thats the main thing. off to try to do some work now.
Have a good one
Johan
Wednesday, 29 June 2011
Wednesday 29th of June 2011
Well summer has arrived at last!
Its been a nice change to train in some sunshine. Its been going pretty good and I have been slowly increasing the training. My chubbyness levels are down to 80kgs again and I will try to drag this down to the high 70s over the next few weeks.
I am not doing a huge amount of kms on the bike but I am trying to focus on good quality training. I tend to do 2 60km rides at high pace, sitting on the front of a group or out on my own. I am now trying to push one of those rides up for 10 or 20kms a week and get it right up to IM distance. The other I will keep to around 50 - 60kms and concentrate on pace. My avg speed is up 2 or 3 kmph on last year so I am pretty happy with the overall picture. I am also doing some in door riding on my turbo to really focus on power and form but its pretty dull stuff.
The running is 1 longer run of around 20 to 25km and 1 shorter run at higher pace. Today I will be doing around 21km but my legs are already sore so I know its going to be a tough one.
Still not doing enough swimming. Really need to get into the pool and work on this! I may try this evening..we will see.
back later
Johan
Update:
Just finished the 22k run. Very hot conditions and I fealt my legs were a little weak but I knew they would be. In the end I had a good strong run. avg of 4:45 per k which for me is ok. Really enjoying the training. This eve I may even have a swim!
Update 2:
Well I did go for that swim! very pleased I did as my swimming leaves something to be desired! need to really kick my own ass and do at least 2 swims a week. maybe dualthlon is the way forward!!!
Its been a nice change to train in some sunshine. Its been going pretty good and I have been slowly increasing the training. My chubbyness levels are down to 80kgs again and I will try to drag this down to the high 70s over the next few weeks.
I am not doing a huge amount of kms on the bike but I am trying to focus on good quality training. I tend to do 2 60km rides at high pace, sitting on the front of a group or out on my own. I am now trying to push one of those rides up for 10 or 20kms a week and get it right up to IM distance. The other I will keep to around 50 - 60kms and concentrate on pace. My avg speed is up 2 or 3 kmph on last year so I am pretty happy with the overall picture. I am also doing some in door riding on my turbo to really focus on power and form but its pretty dull stuff.
The running is 1 longer run of around 20 to 25km and 1 shorter run at higher pace. Today I will be doing around 21km but my legs are already sore so I know its going to be a tough one.
Still not doing enough swimming. Really need to get into the pool and work on this! I may try this evening..we will see.
back later
Johan
Update:
Just finished the 22k run. Very hot conditions and I fealt my legs were a little weak but I knew they would be. In the end I had a good strong run. avg of 4:45 per k which for me is ok. Really enjoying the training. This eve I may even have a swim!
Update 2:
Well I did go for that swim! very pleased I did as my swimming leaves something to be desired! need to really kick my own ass and do at least 2 swims a week. maybe dualthlon is the way forward!!!
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