mandag 30. mars 2009

BK Triathlon 2009 race suit just arrived:-)

We opted for DeSoto from The navy/white matches our club colours perfect.
New Newton`s for me to. No more getting wet on feet.
And some CEP compression socks to. Cant wait to try that.

Week 13

Another hectic week is done. The star of our family this weekend was Ida, celebrating her 2nd birthday on friday. And ofc she needed a bike, so mum and dad bought her a brand new pink 3 wheeler:-)

Have finished up my march testing this week. Did my bike test (lactate profile) 2 weeks ago, and it showed my AT is 242Watts and 151bpm. Not to happy with that, and have already stepped up my threshold training on the bike...

Saturday I did a run test, also a lactate profile. Did it on 6% on the treadmill. That is the elvation I`m running my intervals on. I`m still 1km/h behind where i want to be in july. My AT speed is 12,4km/h with 168bpm HR.

From run test i went straight to the pool and did a 3x300m swim test. Put my BlueSeventy PointZero on for the first time since Kona 07 (yess it stil fits:-) and did a 600m warmup. Test is done with 30sec rest between each 300m, and is not corect if difference is more than 30sec from fastest to slowest.

I did 4.53 - 4.55 - 4.58
That makes for an 1.38 average, which is not to far away from my PB of 1.35. Really think my swimming is coming around again, and hopefully all those meters with pullboy/paddles will pay off in july

Winter hit us hard again this week. Almost 20cm more snow on friday! After last sundays nice ride om my Plasma, I was not very tempted to do my long ride on a MTB with spikes. So I opted for my close friend, the CT. 3h is pretty long in the garage, but thanks to Linsey Corbins post on her blog, 3h is not that long anymore. She has posted a great 3h trainer workout here:

I did it sunday morning. It`s pretty hard, but very effective training. Intervals in last hour was done on AT watts.
So it`s been a pretty good training week; 3 swims, 4 runs, 2 rides (indoor) and 1 weight session.
And hopefully winter is done now?

søndag 22. mars 2009

A great weekend!

My plan was to finish up some testing this weekend, but incredible weather changed my plans. So my testresults have to wait for next week.

Saturday started with a great 4400m swim. 200warm up, then 10x400 pull with paddles (alla Linsey Corbin & co). Then 200 cool down. A great strengt workout that really make u feel your lats!!

Then home for a second breakfast and og to Kongsberg skislopes to do some alpine skiing with Stine (4). She`s really getting the hang of it, and we did 5 rounds from the topp. Of course with a break in the cafeteria with some coke and cake...
Sundaystarted 7am with this years first ride on my Scott Plasma TT bike. Actually my first ride outside since january. we still have plenty of snow as you can see. Was som icy spots and 1 degree bellow freezing when i left home, but it got warmer quick and last hour was nice and warm in the sun. Then home, some breakfast again and of XC skiing with Stine. She and a friens did 3,3km today, longest she ever did.

So now its time to sleep to get ready for another hectic week. Starting with work 6.15am monday morning.....

torsdag 19. mars 2009

Getting back into it all

Well. It`s been a while since Hawaii and october 2007. In 2008 i did not train very much at all. And I gained 12kg from my race wight in Kona. Thanks to bad eating habbits, and not to much activity.

This atum I did start some training again, swimming with my master group 2-3 times a week, and a 75min spinningclass every wednesday.

We have had a massive winter here in Kongsberg, and still have almost 1m snow on the ground. So in january me and my twinbrother made a bet to be tha fastest at "Grenaderløpet" - which is a 90km long XC ski race through the forest north of Oslo. Guess my brother, also a triathlete with 11h IM pb, thought I was in so bad shape that he finally could beat me:-) So from then on I was really focused on ski training. Did 2 intervall workouts a week, and some 3-4h sessions. Race went pretty well, and I finished 1h 10min behind the winner. Weather made it a pretty tough one though. It snowed like h...... all night and all day, som my finish time was 50min slower than in 2004. But same timeloss to the winner, so guess my fitnes was not that bad. And I did beat my brother with over 30mins. Ha! He should realise I am, and has always been, a bether skier than him;-)After the race i got a stomach flu and did not eat properly for 3 days. Nice way to lose some weight:-)

So now I have 15 weeks to get in Ironman shape again. I do have som benchmarks that needs to be met to toe the line come july 5th;
  • My wight stil needs to come down 4-5kgs. It is now 75kgs
  • Anaerobic Threshold (AT) running on treadmill on 6% elevation should be over 13km/h. Just before qualifying to Kona i ran 13,4km/h.
  • AT biking on my CompuTrainer should be very close to 300Watts.
  • And swimming my 3x300m AT test I need to average 1.35 pr/100m.
  • And of course I need some big miles in my saddle and on my Newton`s

I am doing some testing this week. AT bike test has already been done, so I will let you know how I am doing come next week. And then you hopefully can follow me all the way to the startline in Frankfurt on july 5th