Rest & Run…

I rested yesterday – not because I felt i had to, simply because the only chance I to train arrived at 21:20. I couldn’t make myself do it.
The bike was on the trainer ready to go.
The shed was heated to a trainer-friendly 13,5 C.
The 20×0:30/0:30 set was planned.
The couch shouted louder than the bike!
So a date between my arse and the couch was made.

To make up for my idle Wednesday I have a double day planned.
I’ve already done part 1:
40 minutes on the treadmill as:
10 minutes @ 14,5km/h
8 minutes as [1 minutee @ 14,5km/h with / 1 minute @ 15,5km/h]
90 seconds @ 7km/h (walking)
10 minutes @ 15,5km/h
90 seconds @ 6,5km/h
10 minutes @ 15,5km/h

Part 2 is to be a swim.

New Swim Set

I attended the club’s swim set last night where we did a set that is new to me.
Broken 400s.
Get your best 400m time.
Add 70 seconds to it.
Swim 8×50 on 10 seconds rest and hit your 400m+70 second time.
As Yoda might say:
Simple, it may sound.
Simple, it is not.

I’ll be using this set more frequently in the future.

Finally Success!

After eight weeks of bike training I finally managed to do an honest 2×20 95% FTP set. It was considerably harder than I expected – much more difficult than the 1×20 105% FTP session… anyway, it’s done and I unfortunately know the following fact: It doesn’t get easier, you just go faster. Thanks Greg for that one!

2×20 @ 95% FTP on 2 minutes rest (FTP Currently 236W => 95% FTP is 224 W)
1st: Average of 225,25W
2nd: Average of 228,45W

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I didn’t train today but not because of tiredness – pure lack of time.
I can safely say that I recovered completely from yesterday’s double session. This means that it is time to step up the training a notch. Harder on teh bike, longer on the runs and keep the swimming going.


First ‘long’ run of my marathon build. Icebugs. On snow pretty much the whole time. Mostly good footing. I had no plan when I went out the door other than just run and try to hold 5:00/km which is pretty good going in snow.

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Duration: 01:06:43, HR Avg: 142, HR Max: 155, Calories: 709 kcal, Distance: 13.12 km, Pace Avg: 05:05 min/km, Training Load: 149

Then I backed it up with a short but sharp turbo session:

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Feeling pretty good at the moment. Let’s see what tomorrow brings.


Backing up the Turbo set today with a tough treadmill run may not have been a great idea. 40 minutes done as follows:
20 minutes @ 14,4km/h
10 minutes @ 15,1km/h
4 minutes @ 14,1km/h
4 minutes @ 15,5km/h
2 minutes @ 14,1km/h

I had initially planned to do the entire second 20 minutes at 15,1 km/h but I was struggling after only 7 minutes so adjusted the plan on the fly.
Legs are battered and I feel drained; hopefully it will pass before swimming tonight.


Short swim today; had to get out of the pool after only 31 minutes.
300 w/u
400 steady
6×50 w/ first 10,20,30,40,50,0 MAX – easy after.
200 catch-up
100 5 stroke breathing
400 steady
Out and home…

Here we go…

Haven’t managed to hit this session this year yet:

10 min w/u
2×20 min @ 95% FTP (225W)

Staring soon…


Change of plan; I became time pressured and opted for the 1x20min @ 105% FTP (245W)
Averaged 248W for the set. It looked like this:
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Friday I was tired… very tired. A rest was overdue even though I have done less than four hours training this week. All training was pretty intense.

Last night I broke my rest with a 1×20 Turbo set.

10 minutes w/u with two 450W 30 second surges
20 minutes @ 246W average
3 minutes w/d

Screen Shot 2013-01-20 at 11.17.15

After failing this set on Wednesday I was not looking forward to it. It turned out to be pretty manageable; not exactly easy, but I didn’t feel too shelled afterwards.

This morning -first thing- I was out on the XC Skis for a beautiful, sunny and solid 13km. Average HR was 150bpm which tells me that my technique was not stopping me from putting an honest effort in. First ski of the year and most definitely not the last. Time will now tell how I’ll recover from a difficult 12 hours.