Category Archives: Gym

Low on Energy and Drive

Really not feeling the best these days. I managed to string together two ten hour weeks – that’s something I’ve not done in a long time. Bike strength is my main reason for concern. I don’t feel strong. The four most recent rides have been on the back of four other hard days – I’m going to give myself that as an excuse. So next up is to rest and then go out and scorch the bike and feel strong again.


I still want to get the weight training done.

And the swimming.

And the running.

And I want to feel like a god on the bike,

Something might be not doable here.

Anyway, now that I have seen the light, I can say what I did today.
Started with a two and half hour sluggish yet enjoyable MTB ride on Fornstigen trail. Slow, slippy at time but nice.

Then lunch, jobs around the house and a short run: 8.5km @ 4:25/km . Probably the first real running pace I’ve displayed all year.

Tomorrow I’ll do something too. Bike in the morning, swim during lunch and do weights later in the evening… or something else… or perhaps nothing.



Swim – Lift

I’m tired and the tiredness isn’t lifting. Sunday was a low point in my training for the year. Monday’s swim showed promise but today when I attempted to train I was absolutely exhausted. I bagged the planned rowing set and went for a leg weight session instead.  That was my first weight session in three weeks. I lifted light weights and did a high rep session in the hope that I would 1/ Get back into the swim of things and 2/ not be sore for a week. Tomorrow will tell if that plan worked.

Assuming I feel better I will swim with the club tonight.

I felt very tired when I got home. Went to bed early, didn’t read and had a pretty good sleep.

Keep Moving

Gym again tonight… not planned but my other plans were squeezed out by work. First up was a run – My legs are quite sore from last nights weights so I had no idea how I would feel. Starting out I felt ok and I actually felt better and better as the run continued. After 10 minutes I changed the incline from 1% to 2% and, despite it taking a little more effort to run, it felt better. More stable and it seemed that it made me use my quads more. Hard to describe but I’ll probably be running at 2% from now on.

After that I decided to do a 5km row in the Concept2. Started out very easy and feeling very bad. Just like yesterday it came good and I did the last 2km @ under 2:00/500m. 50 minutes training for the day – enough to count but not enough to increase specific fitness.

Tomorrow is a long sweet spot session and a short swim. Swim is planned during work so I very much doubt that I’ll be able to do it. Nonetheless I’ll plan for it.

Feeling good and making progress.
51 days to Lidding MTB… getting close.

Monday – Tuesday

Several things didn’t go as planned over the last few days. Firstly, the spike in ATL I usually observe and experience on Sunday didn’t transpire. As far as I knew my training was as focused and intense as previous weeks but the Performance Curve showed that not to be the case. Secondly, I backed up my Friday-Sunday training block quite miserably. A 40 minute Swim on Monday and a 60 minute gym session tonight.

The gym session was kicked off with a 5km Concept2 warm-up and then leg focus at the gym. It was difficult. I’m back on the free weights for squatting and I really feel the difference now. Legs are very sore.

Tow observations from the past two days. I’ve been swimming too easy lately. Too much time away from the club has caused me to settle into this easy swimming technique. It has been noticed and now will be stopped. Secondly, the power of the warmup. I was feeling bad tonight when I started to row. I ignored it, kept the pace easy and my legs came good. This was the same on Saturday – I felt bad on the bike but did an extended warm-up and felt great. Perhaps it’s the phase of fitness and fatigue that I am currently at. Warm-ups might be necessary from now on.

Tomorrow will be a swim and perhaps an outdoor run tonight. Thursday will be sweet spots… lots of them.


Lifted hard tonight. I was shaking after the session.

It started with 5km Concept2 session. First 3km easy, last 2km alt. 100m Hard, 100m Easy.

Next to the chin-ups: 4×7 palms out, 1×7 palms in.
Leg Blast was next: 15 x 100kg, 3 x 12(118kg), 20x118kg
Hamstrig curls: 3 x 12 @ 50kg
Calf raises: 2 x 12, 1 x 20 @ 55kg
Then core work: planks with sliding weight to balance ball.

61 minutes in total. Absolutely shelled afterwards.


Swim – Lift

Monday’s FTP test had me feeling a little sluggish today. With that in mind I decided to go for an easy swim today. I had planned 30 minutes non-stop but was going to allow myself to get out after 20. I started swimming and was surprised at how effortless it was. 40 minutes later I decided I had done enough. 1:37/km average pace wasn’t too bad.

I decided to do a second training session tonight after everyone went to bed. I arrived at the gym at 21:20, did an easy 20 minute run to warm up and then blasted my legs.

Started with descending sets on the leg press machine: 2×15, 2×12, 2×9 @ 100kg, 118kg, 136kg
…then calf raises, hamstring curls and other stuff. I don’t have the gym lingo down at all! Still learning.

TSS for the day was 99,3

Leg Blaster

I needed to do something today. Anything. Last night I skipped my evening workout in favor of eating a large bag of chocolate biscuits. Couldn’t stop eating and felt sick afterwards.  There were several plans swimming around in my head as I approached the gym -swimming being one of them- but I finally decided upon an easy 40 minute treadmill run followed by a leg blaster weight session.

I feel rally tired now and am very doubtful that I will make it to swim training tonight. Time will tell.


New Lesson Today

I was absoultely exhausted today.

Legs had no zip; A good day for a rest. But instead of resting I went to the gym and did some core and leg strength work. I threw in a few chin-ups to mix it up a little too. A very short visit to the gym but the lesson is: I felt less tired and less leg pain afterwards. Even now as I sit here and type I feel ready to go again.

Not sure what I’ll do tomorrow… time pressure. See what I can fit in.

Leg Day

Went to the gym tonight. Because of the sensation I felt in my knee last time I decided to adjust the session a little. No running for a week and no free-weight squats for a week or two.

Instead I started with a very easy 5km row and then absolutely blasted my legs.

I won’t write the boring details but I don’t expect to be walking correctly tomorrow. I also did some chin ups as my one and only upper body exercise.

The rowing and lifting came in just under one hour but I feel absolutely cooked.