Training Log October 2012

As I write this on the evening of October it’s Halloween. Good month, October! All racing is now done and dusted for 2012. There are no more races to even consider going to – not that I did any other than the swim across the fjord in Vejle.
It’s a good thing – focus can now go thoroughly to 2013.

There were no holidays in October either, which had an immediate effect on training time. In fact the time trained makes October 2012 the month that I’ve been able to train the most only second to March 2011.

So with no further ado, here are the highs and lows from October:

  • Swimming: Cranked up the volume on the swimming again. Didn’t improve at all in terms of speed. The distance per session, however, has gone up drastically, so the average speed is the same, but it’s maintained for much longer. Plus!
  • Cycling: Had a few days of unexpected summer and moved outside. Besides that though I’ve moved inside on the home trainer. That setup is working well and not quite the motivational issue I expected it to be. Every session is roughly 2 hours in heart rate zone 1. Feels very good so far!
  • Running: Injury is still there, but have done some good work with the physio. Right now, the sessions can be up to 30 minutes at about 6min/km pace. I’m not going out and crushing it, but at least I’m going out running!! Happy about that and hope I can build on that !

For those who care, here are the numbers from September:

  • Total duration: 26hours, 6 minutes trained – up from 14 hours, 28 minutes in September;
  • Swim:
    • 8 workouts – up from 5 in September;
    • Total duration: 6 hours, 38 minutes – up from 2 hours, 27 minutes in September;
    • SWOLF score stabilized completely at 40 – no improvement;
    • Average pace: Stuck just above 1:50/100m;
    • Total distance: 18,97km – up from 7,15km in September.
  • Bike:
    • 11 workouts – up from 4 workouts in September – combination of 8 home trainer sessions and 3 rides outside;
    • Total duration: 17 hours, 46 minutes – up from 6 hours, 41 minutes in September;
    • Average speed: 29,60 km/h – up from 29,54 km/h in September – no speed measured in home trainer sessions;
    • Total distance: 135km – down from 197km in September.
  • Run:
    • 4 sessions – down from 10 sessions in September;
    • Total duration: 1 hours, 41 minutes – down from 5 hours, 19 minutes in September;
    • Average pace: 5:32 min/km – improved from 5:54 min/km in September;
    • Total distance: 18,28 km – down from 54,18 km in September.

More numbers next month…

Training Log September 2012

Early September was still very much a holiday month and the second half has been dominated by getting used to new institutions for the kids. As a result the total training time for September is still far from that of July, but still much closer to what I’d like it to be. In fact at about 13 hours it’s up there with some of the training months I put in leading up to Challenge Aarhus 2011.

The image to the right is of Vejle Fjord Broen. Actually it fits my last post better, as that’s exactly where we crossed the Fjord back in August. Good memories from that race, though. I’ll be doing another post on that topic…

Here’s the full status from September with a few thoughts for October:

  • Swimming : Lot less swimming done. Seems I haven’t lost or won any speed. Following an early-October VO2 maxtest the focus is now on building base condition;
  • Running: Injured. Ended up giving my right calf a rest in September. Haven’t been running since Septemer 20th and physio and a exercises are both in the works. The plan for October so far is: No runs!
  • Bike: Pretty happy about my bike progress. Had a Retül bike fit – something I’ll elaborate on in another post. In October the bike trainings will move indoor on the home trainer – it’s getting too wet and cold outside. More on the home trainer setup at a later stage.
For those who care, here are the numbers:
  • Total duration: 26 hours, 6 minutes trained – up from 14 hours, 28 minutes in September;
  • Swim:
    • 8 workouts – up from 5 in August;
    • Total duration: 6 hours , 38 minutes – up from 2 hours, 27 minutes in September;
    • SWOLF score stabilized completely at 40 – no improvement;
    • Average pace: Stuck just above 1:50/100m;
    • Total distance: 18,97km – up from 7,15km in August.
  • Bike:
    • 4 workouts – up from 2 workouts in August;
    • Total duration: 6 hours, 41 minutes – down from 3 hours, 20 minutes in August;
    • Average speed: 29,54 km/h – down from 30,83 km/h in August;
    • Total distance: 197 km – up from 103 km in August.
  • Run:
    • 10 workouts – down from 11 workouts in August;
    • Total duration: 5 hours, 19 minutes – down from 6 hours, 35 minutes in August;
    • Average pace: 5:54 min/km – down from 5:32 min/km in August;
    • Total distance: 54,18 km – down from 71,43 km in August.

More numbers next month…

Training Log August 2012

The second month in the new training regimen was to be immediately disrupted by summer vacation in August+September. As a result the total training time for August is not even close to that of July, but still much, much higher than any previous months in 2012.

It was holiday for half of the month, which makes it a bit difficult for me to pull much out of these numbers. Here’s the full status from August with a few thoughts for September:

  • Swimming pace increased along with swim efficiency = Awesome. Looks like all that time in the pool is paying off slowly. I mainly did so much swimming because Vejle Fjordsvøm was coming up. I went there with family and very much enjoyed the whole experience. Eventually placed 83rd our of 299 male finishers – not too shabby for a non-swimmer and I’m pretty happy about that too!
    Finally the shoulder issue I spoke about in the training log for July has disappeared!
  • Running: Even if I had less run sessions than in July I did run about half an hour more and almost 5km more. Average distance is increasing – that’s good!
    In addition I further improved my 5K time (by 8 seconds – not much but it all counts) – and I did my first 10K since September 2011. All good progress. Still struggling with a nagging injury in the calf. Hitting myself over the head for being stupid enough to train through it !
  • Bike: Further improvement of time on distances 20km and 50km. To further improve this I’ll get a Retül bike sitting position fit test done in September to see if I can improve the way I sit. Really regret having bought a race bike instead if a pure triathlon bike !

After July I wanted to do a few things in August. Here’s how that went:

  • Running: Haven’t done any track work yet.
  • Continued to use time trials and Strava when running and cycling. The leaderboards are such a motivator !
  • Swimming: High-elbow pull is working well for me. In fact I think it probably helped take care of the injury in my shoulder. And it made me faster !
  • Didn’t manage to sleep much more… 🙁
  • Didn’t get the sports medical test done. It’s now scheduled for October.
For those who care, here are the numbers:
  • Total duration: 15 hours, 53 seconds trained – down from 24 hours, 12 minutes in July;
  • Swim:
    • 8 workouts – down from 11 in July;
    • Total duration: 4 hours, 47 minutes – down from 6 hours, 36 minutes in July;
    • SWOLF score dropped about 2 points from 42 to 40;
    • Average pace: Increased from just under 2 min/100m to just above 1:50 min/100m;
    • Total distance: 13,3km – down from 17,15km in July
  • Bike:
    • 2 workouts – down from 9 workouts in July;
    • Total duration: 3 hours, 20 minutes – down from 11 hours, 26 minutes in July;
    • Average speed: 30,83km/h – up from 29,01 km/h in July;
    • Total distance: 103km – down from 332km in July.
  • Run:
    • 11 workouts – down from 13 workouts in July;
    • Total duration: 6 hours, 35 minutes – UP from 6 hours, 9 minutes in July;
    • Average pace: 5:32 min/km – up from 5:33 min/km in July;
    • Total distance: 71,43 km – UP from 66,74km in July.

That’s it – time to move on.

Challenge Aarhus 2011: Pre Race Report

After signing up back in December of 2010 triathletes have spent most of the spring of 2011 training for the half iron distance Challenge Aarhus – many of them for the first time. The race was to take place in the city of Aarhus with a swim in the bay, a bike ride to the scenic South of Aarhus, and finally a half marathon through the city of Aarhus, which also happens to be my Danish home city – hence why I had to be part of the inaugural event!

Click the image to see details of the pack list

After signing up back in December of 2010 triathletes have spent most of the spring of 2011 training for the half iron distance Challenge Aarhus – many of them for the first time. The race was to take place in the city of Aarhus with a swim in the bay, a bike ride to the scenic South of Aarhus, and finally a half marathon through the city of Aarhus, which also happens to be my Danish home city – hence why I had to be part of the inaugural event!

Training has had its ups and down, all of them quite well documented on this blog already. This post is about the pre-race prep where all training is done and all that lies between the triathlete and the finish line is preparing everything that is brought through hours of suffering on race day.

Going to a race is always special to me. I don’t go to many races, so packing for a race doesn’t happen too frequently. The past few days before my leaving for Denmark I got increasingly more excited and nervous about the project. I would wake up at 4-5 in the morning, thinking about Challenge Aarhus and how the race would go. I would lie there thinking race strategy, nutrition plan, etc. Eventually on the day of departure everything was packed with the great help of the triathlon race checklist service and off I went.

As soon as I arrived in Denmark I laid out my stuff on the floor of my Mother’s home North of Aarhus – just to make sure it was all there. Everything was there and checked out perfectly! Now it was all just a matter of waiting and working a couple of days in Denmark before the pre-race prep would take over. Friday I went to the expo to to buy a pair of compression socks. The real fun was about to start on Saturday at race check-in.

On Saturday first order of the day was to attend the race briefing. There had been doubts about the swim due to the bay having been polluted by sewage trouble (something the city of Aarhus apparently allows to happen every few years), and that continued at the race briefing with the sewage trouble being the main source of concern. It was considered an option to skip the swim altogether and do a duathlon instead. However, the swim eventually happened on a shorter course than planned. The reason for shortening the course was cold water. At temperatures below 14 degrees C race management deemed it unsafe to swim further than 1km – a wise decision.

My speed bump came at the bike check-in. Coming into the bike zone I thought the officials were joking when they didn’t approve my helmet for the race. It appeared that it had a crack right at the front. Thanks to the triathlon expo just 100 meters away I managed to get a new helmet and check in 10 mins before the bike zone closed.

Finally spent some time at the pasta party eating a bit with an old colleague from Amsterdam, Henrik Tholstrup, and meeting up with Facebook race buddy Søren Jakobsen – both would eventually finish the next day in very respectable times!

Went back to the base to go to sleep early. I was as ready as I could be. (TO BE CONTINUED)

Road to Challenge Aarhus: Self-supported Half Ironman

The Start Location at the Pool
Where the Madness Begins

This week is going to be mostly about getting ready for the self-supported half ironman distance triathlon I’ll be doing on Saturday 16/4 as prep to do Challenge Aarhus. You can join the event on Endomondo. Yes, it really is a triathlon even if Endomondo lists it as “other”.
Also join the event on Facebook: http://www.facebook.com/event.php?eid=124035681003753.

If you’re in Amsterdam, Netherlands on Saturday 16/4 you’re free to participate in any part of the total distance and any amount of disciplines. If you join the swim you should expect to cover the (tiny) expense on your own.

Here are a couple of probable start times:
Swimmers: total distance is 1,9km.
Start time is around 09.00 at Sportfondsenbad Oost:

Bikers: total distance is 90km.
Start time is around 10.00 at Sportfondsenbad Oost: same as above.

Runners: total distance is 21,1km.
Start time is around 13:30-14:00 at Sportfondsenbad Oost: same as above.

So, the things that need to be prepped are:

  • Pack my swim-gear
  • Check the bike to be race-ready and pack all that is required for a 90km ride;
  • Pack my running stuff (Thursday or Friday)
  • Go through the checklist at http://triathlon.racechecklist.com to make sure I have it all.

 

Challenge Aarhus, Half Ironman Triathlon: I’ll be there!!! :-)

I just had to participate in this one!!: The Challenge organization has come up with a new spectacular triathlon race. This is one is a half ironman distance race in my home city. Welcome to Challenge Aarhus.

The Challenge organization which also host to triathlon ironman distance and half ironman (70.3) races such as Wanaka, Roth, and Copenhagen is now getting ready to launch a new race: Challenge Aarhus !!

Challenge Aarhus takes place on July 3rd 2011 and is a half ironman distance race consisting of a 1,9km swim, 90km bike and 21,1 run. What makes me so enthusiastic about this particular race is that it takes place in my home town of Aarhus, Denmark, and the route is nothing short of spectacular!

That’s also why I’m very excited to have joined Challenge Aarhus, which will be my very first half ironman distance race – I simply can’t wait! It will be one of the great things of 2011 and I’m looking forward to it like a kid looks forward to Christmas. Just set up the event on Endomondo too and added the race to Athlinks.

The route promises to pass through spectacular sites. With start at Tangkrogen, which is also the starting point of the Marselisborg run and bike races, Challenge Aarhus will pass the Sculpture by the Sea on the swim, the hills of Aarhus on the bike, and then finally will pass through the ARoS Museum of Art as part of the half marathon route. Absolutely amazing!!

I’ll make sure to post more about the route, my training and thoughts on the race as we get closer to race day!!

Tech: Endomondo Adds Events Sharing

http://www.endomondo.com/embed/event/hJDoQCTIYaY?width=600&height=400
For all those Endomondo users who use the events feature of Endomondo to build a calendar of events for the year or period ahead: Sharing is now available. Endomondo launched the feature today.

I’m doing a half marathon in May 2011 – Broløbet 2011 – and in this post you’ll see that event shared on the right. Pretty nifty feature for those hosting events who want to build their own live event map. Endomondo also have a demo available on their blog. I think I might actually be running with a live Endomondo tracker during that race…

Now all we need is that race organizers start to see the potential of having a live map with adds around it hosted on infrastructure they can use for free. Sounds like a no-brainer!! The new feature even includes an option for spectators or participants to comment on the event.

Nokia Sports Tracker – now with maps

Many Nokia users will recognize the Nokia Sports Tracker applicaton – especially popular with Nokia users with GPS-enabled phones. In fact Nokia has taken this great little application and added integration between the Polar Wearlink Belt for Nokia and the Nokia N79, so training freaks can now be 100% mobile with their phone while training: listen to music, receive calls, know the distance and how the body reacts to the entire thing.

Now, for those of us not lucky enough to have an N79 or the special Wearlink Belt from Polar, there’s no need to be too disappointed. Nokia added a missing feature to its Sports Tracker Beta v. 1.82 in October of 2008 – they now support maps!

Little known to many, but posted here, the “new” beta is not available of the official Nokia Sports Tracker website. You have to go to Nokia Research and download it. Then install it to your Nokia S60 3.1 device (N82, E71, N95, etc…).

If you’re completely new to how Nokia Sports Tracker works go ahead and have a look at their website and of course make sure to look at some of our family runs – like this and this. Looking forward to more like this from the good folks at Nokia (and Polar).

Go for it!

Just spend a few minutes reading off a post on Stephan Derksen’s blog. Stephan is a sales professional and draws on his experience when adding content to the blog.

The most recent blog post with the title “Set yourself up for success” ties nicely into my vision of continuous self-development, so I thought I’d quote the key part of his post here. This is what it comes down to when developing yourself, making sure you have what it takes to do what you wish on short term and long term. It goes like this:

1) Dream your dreams
2) Set your goals (1yr, 5 yrs, 10yrs, lifetime) to make your dreams come true, and share them with your environment (to create accountability, and allow others to help)
3) Break those goals down into realistic timeframes (half year, quarter, month, week, day)
4) Plan your day with those goals in mind (priority setting)
5) Make it happen, by being faithful to the daily targets you set (discipline)
6) Celebrate your milestones (don’t make them too easy, and don’t make them unattainable either)
7) Repeat

Stephan covers issues which are now more important than ever. With increased globalization the only one who’s now driving you to reach your goals – is you. Noone else is going to push you. You’re on your own – like you should be.

To get you started on managing your own goals, I found a website listing all sorts of goal management tools:
http://www.kaboodle.com/rcavin/goal-management.html. Now it’s time for you to go set your own goals.

Have ambition and make it happen!