Tuesday, March 15, 2016

Training update

Jos joku on miettinyt miten täysmatkatreenit ovat edistyneet nyt kun aikaa h-hetkeen on enää alle 5 kuukautta, alla pientä nappausta treenipäiväkirjasta eli Garmin Connectista, josta voi kurkkia moista. Viime viikkoina olen lähinnä pitänyt hauskaa ja nauttinut ihanista hiihtokeleistä, joka on tarkoittanut hyvin vähäistä pyöräilyä, hyvin vähäistä uimista ja kuten läpi syksyn ja talven rasitusmurtuman jälkimainingeissa myös erittäin vähäistä juoksemista.

Itseasiassa, pienet epäilykset alkavat heräillä jalan kunnon suhteen, kun kuitenkin sillä pitäisi kyetä juoksemaan maraton elokuun alussa (3,8km uinnin ja 180km pyöräilyn jälkeen). Kantapää ei varsinaisesti enää satu, mutta sen kanssa pitää olla yhä todella varovainen ja vuoden alusta juoksukilometrejä onkin kertynyt surkeat 143km pienissä 10-30min palasissa. Ei ehkä paras lähtökohta täysmatkalle, luulisin. Muutoin kunto tuntuu hyvältä, oikeastaan paremmalta kuin vuosiin ja tasainen, järkevä ja muuhun elämään eli töihin suhteutettu treeni alkaa tuottaa toivottua tulosta.

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In case someone's wondering how the ironmantraining is going with less than 5 months to go, here's how. For the past few weeks the focus has been on having fun and enjoying the good skiing conditions meaning almost no cycling, almost no swimming and as it has been since the injury (stress fracture) last summer almost no running as well. 

In fact, I'm starting to get some doubts regarding the state of my foot and running a marathon in the beginning of august (after 3,8km of swimming and 180km of cycling). There's no real pain in the heel anymore, but I still have to be very cautious and since the beginning of this year I've only ran 143km in short 10-30min bits. Not the best situation, I guess. Other than that, my form feels good, actually better than in years. It seems than consistency and for once being sensible with training in relation to other things in life (read: work) is paying off.

Enjoying the rare view at this region: Enough natural snow for skiing & sun up in the bright blue sky. Not the worst weather for a summer holiday, I think.
Stupidly happy this morning. So nice to be an early bird, catching the grooming machine and having the tracks almost for myself.
Soaking up the sun. Perfect timing for the holidays, I'd say.


Week 7 (15-21.2.), total 11h28min

Monday: 
Skiing, classic 22km / 1h39min 
Tuesday:
Skiing, skating 21km / 1h29min
Wednesday: 
Weights 59min
Thursday:
am: Skiing, skating 42km / 2h54min (a lot of wet, new snow during the last 1h30min)
pm: Easy evening run 5km / 29min
Friday: 
Rest
Saturday:
Easy morning jog 4km / 27min (very tired after staying up too late at a 50-year's party on friday)
Sunday: 
am: Skiing, skating 46km / 3h10min (incl. 1h30min tempo increasing the pace towards the end of the training, wet and new snow - poor, poor glide)
pm: core exercises 20min


Week 8 (22-28.2), total 11h45min

Monday:
Weights 59min
Tuesday:
Swimming 2500m / 47min (drills + 2*500m + 1*1000m easy)
Wednesday:
Easy evening jog 5km / 30min
Thursday:
Cycling 37km / 1h19min (indoor track) + Skiing, classic 25km / 1h54min (a lot of new snow, poor glide)
Friday:
Skiing, classic 45km / 3h29min (nice sunshine and bit better glide than in the past week)
Saturday:
Easy morning jog 4,5km / 27min + core exercises 15min
Sunday:
am: Skiing, classic 14km / 1h7min
pm: Weights 59min


Week 9 (29.2-6.3), total 11h7min

Monday: Swimming 1800m / 42min (drills + 6*200m easy)
Tuesday: Skiing, classic 20km / 1h25min (incl. 30min tempo)
Wednesday: Weights 57min
Thursday: Running 7,5km / 42min
Friday:
am: Skiing, classic 38km / 2h49min (easy skiing with my dad, very good feeling)
pm: easy evening jog 4,5km / 26min + core exercises 23min
Saturday:
Skiing, skating 44km / 3h15min (First 1h30min with a friend, the next 1h30min tempo with increasing pace. Completely beat up after the training, cramping arms and no energy left).
Sunday:
Easy morning jog 4,5km / 28min (super tired)


Week 10 (7-13.3), total 10h4min

Monday:
Weights 55min (testing a new kind of weight training routine, hard and hurting)
Tuesday:
Easy evening jog 4,5km / 27min + core exercises 31min
Wednesday:
Skiing, skating 17km / 1h3min (incl. bit of a fartlek, still tired and arms hurting)
Thursday:
Weights 58min (same as monday)
Friday:
Skiing, skating 29km / 1h36min (easy, very good glide)
Saturday:
am: Easy morning jog 5km / 31min
pm: Skiing, classic 23km / 1h49min (easy skiing)
Sunday:
Skiing, classic 30km / 2h14min (incl. 30min fast tempo, with a 4kg backpack, first time since last saturday feeling fresh and good)

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