30 Mar 2010

Bike: 45km - 1:38 (600m / 81rpm / 27.7kmh/ 133bpm)

35km hilly, rest flat. Best hilly ride so far. Starting to eat those hills... Wind was good, though.

Swim: 2400m

300m warmup
200m high elbow

600m (6 * 25m left arm / 25m right arm / 50m 3 long strokes)
50m easy  
600m (12 * 50m @ 1:00)
50m easy
600m (4* 100m arms only / 50m legs only, arms breaststroke)

Born to Run

I just finished reading "Born to run - The Rise of Ultra-running and the Super-athlete Tribe". What a fantastic account on long-distance running. Forget Runner's World...


28 Mar 2010

Freiburg Half-marathon - 1:38:43 [Certificate] [Results]

km
1: 4:55
km 2: 4:43
km 3: 4:45
km 4: 4:51
km 5: 4:46 - 24:00
km 6: 4:46
km 7: 4:44
km 8: 4:43
km 9: 4:42
km 10: 4:44 - 23:39
km 11: 4:42
km 12: 4:40
km 13: 4:40
km 14: 4:40
km 15: 4:29 - 23:11
km 16: 4:31
km 17: 4:28
km 18: 4:25
km 19: 4:30
km 20: 4:33 - 22:27
km 21.1: 5:17

M40: 211 (826)
Men: 982 (4339)
Total: 1043 (5910)

This was a perfectly timed race on quite a tricky course (mildly undulating, about 2km on cobbles) in poor conditions (cold, wet and very windy). Very pleased with new PB, especially a day after more than 3 hours on the bike. Looks like the winter training is starting to pay off. Misedd mz 'old PB' by 5 seconds...

27 Mar 2010

Bike:
Bike: 92.5km - 3:10 (240m / 81rpm / 29.5kmh/ 126bpm)

Very wet and windy session. We took it relatively easy because of tomorrow's race. Garmin still not behaving the way it used to.

25 Mar 2010

Running:
60:00 - 11.7km

Run in some park in Berlin Adlershof. 3km easy, 5km fast (23:26), rest easy again.

Garmin Connect


Finally got round to abandon the Garmin Training Centre in exchange for the much more powerful Garmin Connect. For example, http://connect.garmin.com/activity/27490308.

24 Mar 2010

Bike: 45km - 1:42 (600m / 81rpm / 26.2kmh/ 138bpm)

35km hilly, rest flat. Felt much stronger today.Garmin freaking out since software update?

Start Pass 2010


Just received my DTU start pass for 2010. All that is needed now is for the season to start with a few good races.

23 Mar 2010

Running:
60:00 - 11.5 km

20 min Easy
4 Yasso 800s - 3:27/ 3:28/ 3:19 / 3:18 -> 3:22
Rest Easy

Speed starting to improve.

Swim: 2400m

300m warmup
200m high elbow

800m (4 * 25m left arm / 25m right arm / 50m normal / 50m 3 long strokes / 50m normal)
50m easy  
900m (6 * 100m arms only / 50m legs only)
100m normal
50m easy 

Power Balance

Decided to take a proper day's rest after quite a tough weekend. Bike has been fixed again. New spoke in back wheel and gears callibrated, so ready for more hills.

I have been talked in to wearing a Power Balance wristband. This is either complete nonsense or pure magic. I must admit, the tests were very convincing, indeed. We'll see...

21 Mar 2010

Running:
20km - 1:49 (Z1)

Easy run after yesterday's long ride. All good, except the usual left hamstring nonsense.

20 Mar 2010

Brick Session: 4:00

Bike:
Bike: 95.7km - 3:30 (936m / 79rpm / 27.2kmh/ 151bpm)

Running:
30:00 - 5.65km (Z2 - Z3)


Tough session. There were 2 of us on bike leg which was much better than the solo rides. Plenty of hills and quite strong wind. Run was a bit of a struggle as I couldn't control the heart rate which was too high from the very beginning.

A spoke broke at 40km and bent the back wheel quite badly. Had to open the breaks to be able to ride. Another repair needed...

18 Mar 2010

Running:
60:00 - 11.8km

18 degrees. Heaven! 3km easy, 5km fast (23:23), rest easy again.

Swim: 2350m

100m warmup
200m high elbow

400m (4 * 100m @ 2:00)
400m
400m (8 * 50m @ 1:00)
50m easy  
200m (8 * 25m legs only)
200m (4 * 25 8 strokes / 4 * 25m 6 strokes)
400m pull bouy

17 Mar 2010

Bike: 44.8km - 1:42 (60m / 79rpm / 26.0kmh/ 138bpm)

35km hilly, rest flat. Weather getting better - first ride in double digits, but wind still quite annoying.

16 Mar 2010

Running:
60:00 - 11.1km

20 min Easy
3 Yasso 800s - 3:31/ 3:34/ 3:22 -> 3:29
20 min Easy

Not sure why first two sessions were so slow as they all felt the same.

Swim: 2200m
300m warmup
200m high elbow

800m with board - 8 * 50m legs only / 25m left arm / 25m right ar
200m with board alternating arms
50m easy
600m (12 * 50m @ 1:10 - last 12.5m no breathing)
50m easy

13 Mar 2010

Brick Session: 3:45

Bike:
Bike: 92.5km - 3:14 (240m / 83rpm / 28.5kmh/ 136bpm)

Running:
30:00 - 6.0km (Z2 - Z3)


Very encouraging session. Back on my Cube bike after it got a new chain and some well needed TLC. Also elevated tri-bar by 2.5cm which feels much better.Still cold, but temperatures moving in the right direction.

11 Mar 2010

Running:
60:00 - 11.0km

Undulating run on ice and snow.

Swim: 2500m

100m warnup
600m (12 * 25 high elbow / 25m normal)
600m (100m easy / 2 * 200m hard 3:30 / 100m easy)
600m (same but with pull bouy)
50m easy
500m (10 * 50m @ 1:10 - 25 to 37.5m no breathing)
50m easy

10 Mar 2010

Bike: 44.7km - 1:47 (630m / 76rpm / 25.0kmh/ 135bpm)

35km hilly, rest flat. Very cold wind again. Don't think I ever had to wear a balaclava in March.

09 Mar 2010

Running:
60:00 - 11.4km

20 min Easy
3 Yasso 800s - 3:28/ 3:27/ 3:32 -> 3:29
20 min Easy

First Yasso session since October last year. Very windy and far too cold.

Swim: 2100m
400m warmup
1500m - 6 * 25m left arm / 25m right arm / 25 touch / 75m 3 strokes / 4 * 25m legs only

200m arms only

Very tough session. Still hopeless without arms.

08 Mar 2010

Gym: 60 minutes (upper body)

07 Mar 2010

Brick Session: 3:00

Bike:
2:45:00 - 73.1km (288m / 83rpm / 26.4kmh/ 135bpm)


Running:
15:00 - 2.92km (Z2 - Z4)

Tough bike ride (first half tail wind, second half strong head wind) in sub-zero temperatures. Run afterwards was a bit weird as pulse shot up to 190bpm and then leveled around 165.

I stretched week 12 of the training plan across 2 weeks and will continue with week 13. Still 1 week in reserve.

06 Mar 2010

Gym: 85 minutes (mixed)

Long session. Today was supposed to be a long bike ride, which I had to cancel due to heavy snow fall.

05 Mar 2010

Running:
60:00 - 11.5km

Moderate speed, undulating terrain.

04 Mar 2010

Swim: 2350m
400m medley
1000m (10 * 25m arms / 25m normal / 25m legs / 25m normal)

3 * 300m (100m slow / 100m medium / 100m fast)

50m easy

03 Mar 2010

Bike: 44.3km - 1:47 (600m / 77rpm / 24.6kmh/ 136bpm)

10km into a head wind, rest hilly. Hills are still a big struggle.

02 Mar 2010

Swim: 2500m

1500m (28:30)
500m
500m

01 Mar 2010

Running:
60:00 - 11.3km

20 minutes easy, 20 minutes fartlek, 20 minutes easy.

28 Feb 2010

Running:
14km - 1:12

First run as a dad! 16 degrees, shorts, t-shirt. Sping in the air and a huge spring in my step...