Denmark Camp day 3

After dinner yesterday I spent all evening and night in bed. Tired. Very tired. It was hard to get out of bed this morning, but one cup hot chocholate on the way down to pool made me wake up. Did another pull session today; Warm up:400cr,300pull,200kick.Main set(with pads and buoy):400+2x200+400+2x200+400+6x75. Cool down: 250kick(fins) and 200easy crawl. Total:3800m

After breakfast we got in the car and drove out to the coast and "Casa Grande" Øysteins parents was hosting us in their summer house, which was a perfect place for transition on our planned "Tripple Brick" The brick was going to be 3x 36k bike + 5k run. We did 1 warm up loop to get to know the 18k bike course, then got going on what was supposed to be slower than IM speed on first brick, IM pace on 2nd brick and faster than IM speed on last brick.

From the start ijust felt awful. Legs was sore and with no power. Rode with my CEP`s for the first time (yes I know I said I was never going to do that) but they did not help at all. (looking back I think they made my legs feel worse, but I dont know). 1sr brick went on planned slow pace, but heading out on 2nd I did not have anything to make me go IM pace. So I just plugged along in same speed ass 1st brick. Run did not fell any bether, so I decided to only go 18k + 2,5k on the 3rd brick. My body was really breakin up, and knowing and wanting a good training day on sunday also I think it was a smart move. Actually mnaged to bring my speed up a notch on the short 3rd brick, but was very,very tired when finished.

Tired but happy with another 5h + training day:-)

Denmark Camp day 2

Friday on camp in Denmark started with a 630am swim. And this morning the life guard was awake to. Did 3500m like this:

Warm up:

300

6x50
300pull

Main Set:
3x500
3x200
6x50

200 cool down.

After a big breakfast we headed out for a looong ride. 3 gruops where organised, I joined a 8man group to ride 200k. Our map showed a route almost all the way around North Jylland so we got started. We got seperated with 2 riders for a while going left and right all over the danish small roads but group got back together down almost down in Aalborg.

We battled a pretty bad head wind going up north again, and had a great lunch stop on a typical Danish bakery in Branderslev. Mmmmmm!

Got back in the headwind all the way up to Hjørring, and around 170k I was getting very tired. Our route was a bit back an fourth, and up and down going south to Sæby again. I was struggling to stay with the group who was now down to 6 after one trashed tire, and one severe bonk. so I let them go, and headed straight south to Fredrikshavn, then straigh south along the shore back to Sæby. Very tired, and already 15min late for dinner I got my Newtons on and did a 4k tranistion run. Puuuh! 8h 30min of training:-)

Denmark Camp day 1

Me and Vegard, who is also doing Frankfurt travelled from Kongsberg 2pm wednesday to join Norway`s largest and best tri club, Oslofjord, on their camp in Denmark. After 3,5h on Color Line SuperSpeed 2, and 1h drive we arrived in Sæby around 10pm. Straight to bed to get ready for thursday early morning swim

Got up 6am only to find a closed door to the pool. But things where quickly sorted out, and swim rescheduled to 3pm, after bike.

So after breakfast we headed out on a 130k ride. It included 1h warm up then 3hs like this: 40min Ironman intensity + 5x3min LT threshold with 1min rest. Then 20min easy back home. A front group of 5 soon established, and we did the 3min intervalls ending each hour as TTT. Got pretty hard, and my legs was toast when we came back.

Some went for a transition run, but I stayed in bed until swim practice. Did 1h 20min like this:

300 warm up
6x75 pull
Pull main set:
2x200
100
2x300
100
2x400
100
6x75
300 cool down

Totals of 3600m and 5h 10min training day 1

Running on water

Thursday, Friday and Saturday morning this week was spent on MS Color Magic, one of 2 ships trafficing Oslo-Kiel.


Was there for this the anual Hertz Licensee meeting. Intresting and fun. Got a bit late on thursday night though.

Did get one work out in. Going in beautiful Oslofjord in great sunshine saturday morning I headed to the fitness centere and ran 3x10min hill intervalls. With great view over the fjord.

Rest of week has been normal. Got a nice long ride in sunday morning, in rain.

I have also made a change in my schedule right on the page. Have decided to not go to Hove triathlon June 13th. I really need all training weekends before IM Germany, so I`m staying at home to train that weekend. Ringhaugsdysten is still in the air, but it`s only 1h travel so I might do that race to get some speed. But will have to see how things develop coming month.

Great view from treadmill going in Oslofjord

Pieces in a puzzle

Beeing an age group triathlete with full time jobb and family means every week is a puzzle. And every week i seem to loose a piece or two. 2 weeks ago it was a trainer LT workout. Last week it was 2 swims. And this week it was my anual tuesday treadmill hill intervall. But guess thats what its like to be a triathlete. Not everything goes acording to plan. Some pieces in the puzzle just get lost.

But I did find one very important piece today. After starting training again I have not been comfortable in my aero position on the Plasma. And I found it strange, cause in 07 it felt great, and nothing has been changed since then (at least I thought). I have been strugling to hold my position more than 10 mins, but has been telling myself its because I did not use it at all (almost) in 08. But on my long ride this morning I hit a big hole HARD with my front wheel. BAM! Aerobars tilted down maybe 0,5cm. My first thought was: "Damn! I did not bring tools!" But then on next long flat I just felt super comfy. And a lot stronger! Stayed in aero position for the reminding 2 hours. Pushing big TTB style

gears:-)

So some pieces are coming together. But I still need to get some more to get the pictured feeling in Frankfurt july 5th

Week 17

Not to much to report from last week. Got some good training in. Week looked like this:

Monday: 1h swim with 10x100 + 10x50 + 3x100 medley main set.

Tuesday: 1h running on treadmill with 4x10min AT intervals on 6% elevation + 30min weights

Wednesday: 45min morning run + 1h 15min spinning clas with 42min total of AT intervals.

Thursday: 1h swim. 8x400m pull with paddles/bouy

Friday: 1h 20min morning long run

Saturday: Rest

Sunday: 4h long ride

Went to our "cabin" in Telemark for the weekend. Finally got tires changed on car. And picture on topp is from my long ride on sunday back to Kongsberg. Nice view down the valley when i got to topp of the "Nutheim" climb.

And on Friday i finally found i decent place in Kongsberg to get a good sushi lunch:-)

My new friends

Well it`s been 3 weeks since my last update. My training is ticking along, and I am finally a litthle optimistic about toeing the line in Frankfurt July 5th.

Easter was spent in Telemark. Not to good weather, but I got some good long rides in, and also a nice 20k long run and a 6x10min threshold workout on the trainer. Trainer was located on our cabins porch, with a great view down the small valley.

My new friends are my new CEP compression socks. They are awsome, but look dorky:-) Got some strange looks when i ran intervals on treadmill at the gym on tuesday. But the are so comfortable to run in, I have not run without them since i got them. Thinking of getting some more pairs, so I also can use them when not running. But I will never ride with them! Promise!

This week has been my best training week since 2007. It would have been awsome if i had not gotten a sore throat on saturday. Guess I have been alitthle sloppy with how i dress in the spring weather. Decided to take saturday of, not to risk my long ride on sunday. I really need all the long rides I can get now. But I am starting to feel strong on the bike again, but still a way to go to my 07 bike fitness, which was awsome.

Paris-Roubaix last sunday stil pisses me of! We where SO CLOSE to get a Norwegian lift the cobble stone on the podium! If it had not been for that crash I am sure Hushovd would have followed Boonen into the dome, and crushed him in the sprint. But we have to wait 1 more year for a Norwegian to win the coolest bike race on planet...

And congrats to everyone finishing IM China today! 45 degrees C had to be awfull running conditions. Puuuh!!