Bicycle Maintenance Course

Took part in a very good half-day bike maintenance course. No excuses anymore...


27 Feb 2008

Running:

3km Warm-up
6 Yasso 800s - 3:33/ 3:30 / 3:29 / 3:32 / 3:32 / 3:31 -> 3:31
3 km Cool-down

Thought I would be a bit quicker, but ok

25 Feb 2008

Running:
12km - 1:02

3km easy, 6km fast in 27:33 (4:38, 4:46, 4:35, 4:33, 4:31, 4:30), 3km easy. Very good speed.

Thighs are getting some unexpected exercise after saddle pillar broke!


24 Feb 2008

Swim: 2000m

Distance no problem now, but lungs hurt a bit afterwards.

22 Feb 2009

Running:
20km - 1:54

Easy long(ish) run in nice sunny conditions. Expected the legs to be more tired and the speed even slower, so all good.

Look & Feel

Tried to be really clever by creating a new skin for the blog. The result was the new style-sheet doesn't work and the old one got destroyed. Aaaaaarrrrgggghhhh. Time to go for a run...

21 Feb 2008

Bike:
68km - 2:30

First longer cycle in windy conditions on rolling hills. Faded a bit towards the end, but promising.

New Look Keo Carbon pedals feel very good!


20 Feb 2008

Running:

3km Warm-up
7 Yasso 800s - 3:35/ 3:38 / 3:34 / 3:31 / 3:33 / 3:32 / 3:23 -> 3:32
3 km Cool-down

Another Yasso session which was slower than last week. Didn't feel 100%, so ok.

19 Feb 2008

Swim: 1600m

Very good swim after yet another physio session.

18 Feb 2008

Running:
11.2km - 59:00

3km easy, 5km fast in 23:44 (4:38, 4:51, 4:47, 4:47, 4:41) and the rest easy again.

Also has a good sports massage afterwards.

16 Feb 2008

Gym 30 minutes (Core)

Swim: 1200m (400, 400, 400)

Body very tired.

15 Feb 2008

Bike:
42km - 1:50

Very slow cycle totally flat to loosen the legs. Really need to improve speed and increase mileage.

This is post number 666, BTW!

Antwerp 70.3


Act of madness: I signed up for the Antwerp Half-Ironman on August 2nd: 1.9km swim, 90km bike, 21.1km run. Training begins... now!

14 Feb 2008

Running:
25km - 2:23

Steady, slow run. First long(ish) run since the New York Marathon. All ok, a few hip problems afterwards.

13 Feb 2008

Gym 45 minutes (20 Core, 15 Strength, 10 Core)

Only upper body strength to avoid problems tomorrow.

12 Feb 2008

Running:

3km Warm-up
6 Yasso 800s - 3:21/ 3:32 / 3:27 / 3:29 / 3:27 / 3:27 -> 3:27
3 km Cool-down

10 degrees. Sunshine. Ran in SHORTS!!! Very good first Yasso session. Last 2 were tough, but good average.

11 Feb 2008

Bike:
13.5km - 30:00


Another half an hour early in the morning in the mini gym in the freeky hotel...

Swim: 1600m

Caught an earlier flight and decided to go for a quick swim.

10 Feb 2008

Bike: 14.4km - 30:00

Half an hour on a stationary bike in a mini gym in a psychodelic hotel in Brighton...

09 Feb 2008

Running:
12km - 1:06

London Hyde Park again. Cold and windy and (very) wet.

07 Feb 2008

Running:
19.5km - 2:00

Very slow run due to icy conditions. Was supposed to be 30 minutes longer, but we had to abandon because it was too hard to run on frozen snow for that lentgh of time.

05 Feb 2008

Gym 60 minutes (15 Core, 30 Strength, 15 Core)

First gym session in a while. Started separate core session to improve hip situation (and core of course).

04 Feb 2008

Running:
14.4km - 1:20

Longer run than planned in very frosty conditions. Hip caused a bit of problems afterwards.

03 Feb 2008

Running:
10.9km - 60:00

Easy run in cold, sunny conditions.

02 Feb 2008

Swim: 1500m (1000, 500)

25m pool. Some minor problems with my back, hence the break.

31 Jan 2009

Running:
18km - 1:39

Very nice run, partly on forrest ground, partly undulating. Hip much better afterwards - looks like those silly exercises and core work are starting to pay off.