This is how my a basic week in my training looks like at the moment:
No work, sleeping late :)
11.00 MTB 2h9min / 24km HR 125 / 174. Mostly trying to learn new tricks and going over and over some (for me) tricky parts. A LOT of fun.
19.00 Evening run 26min / 4,8km HR 148 / 159 + core exercises 20min. Easy jogging, legs feeling ok and at least no pain anywhere.
No work, waking up at the usual 7am.
9.30 MTB 1h45min / 25km HR 130 / 166. A bit faster paced trip to the woods with the mtb, trying to go over the (again for me) technical single tracks and seeing a little bit of progress. A lot of fun again :)
16.30 Hills & sprints w/ roadbike 1h18min / 35km HR 141 / 186, W avg 136, NP 196, max 721 + mobility exercises 22min. A little spin offering both sun and heavy rain, incl. 3 * 1,8km hill @ 264w (3.52), 278w (3.39) and 284w (3.35) + some sprints. Feeling the lack of all interval training in the past 4 weeks due to the allergies and asthma. Lungs and breathing not yet healthy but starting to feel ok.
Working 8-16 and enjoying a day of rest by just watching some Tour of Norway and going for two little walks after work and before going to bed.
Working 12-20. Being an early bird.
6.45 Morning run 22min / 4km HR 153 / 168 + core exercises 13min. Easy little jog to wake up. Heel ok.
9.15 MTB 1h20min / 28km HR 142 / 174. Commute with the mtb through some ski paths, gravel roads, forestry machine tracks and parks. Nice, sunny morning and relatively good legs.
20.30 MTB 1h13min / 25km HR 128 / 153. Commute homeward with the mtb (almost same route as I used in the morning to get there). A good late night spin to clear the head after a day of work. A bit tired legs after the morning trainings + 8hrs of standing and walking on the hard surface at work.
Working 15-23, which is a very rare time of working for me and usually I'm asleep by that time..
8.00 Swimming 39min / 2000m. Some easy, relaxed laps at the pool. Arms suprisingly tired from all the mtb stuff, I guess.
10.30 Cycling (road) 1h35min / 46km HR 143 / 174, W avg 144, NP 164, max 585. Just riding around in the nice sunny weather. Really good legs, but I was a bit afraid of the working late part of the day (or falling asleep at work) so I cut the ride a bit short.
Working 11.15-18.15. Very hard to wake up after being home from work at midnight on friday and then having the worst night of sleep in a long time.
8.00 Morning run 36min / 6,7km HR 155 / 168 + core exercises 17min. Easy jogging. Feeling like crap in the beginning, but getting better towards the end. Longest run in a couple of weeks. Heel didn't hurt at all :)
Working 11-16.00. Had a hard time falling asleep again on saturday, something that almost never happens but luckily waking up quite easily in the morning.
9.15 Cycling (road) 50min / 24km HR 142 / 163, W avg 137, NP 162, max 425. Commute with the roadie. Nice to ride on the quiet roads.
16.30 Cycling (road) 1h37min / 46km HR 136 / 168, W avg 140, NP 169, max 558. Commute.
Cycling 11h47min / 253km, 8 times (mtb 6h26min / 102km)
Running 1h24min / 15,5km, 3 times
Swimming 39min / 2000m, 1 time
Strength + mobility 1h12min, 4 times
|From where I rode my bike on tuesday.|
|Commuting on thursday morning.|
|Commuting back home late in the evening on thursday. Loving these warm summer nights and the midnight sun.|
|Testing the new, customized skinsuit on the friday ride.|
|Loving the view on my saturday morning run.|