Wednesday 13. August 2014:
Bike ride:
Time: 1 hour
Distance: 32 km
Avg speed: 32.2 km/h
Max speed: 44 km/h
Avg. RPM: 90
Max. RPM: 107
Avg. WATT: 145
Max. WATT: 492
Avg puls: 141
Max puls: 158
Elevation: 74 meter
20 x 3 Push-ups
60 sec x 3 The plank
Bike ride:
Time: 1 hour
Distance: 32 km
Avg speed: 32.2 km/h
Max speed: 44 km/h
Avg. RPM: 90
Max. RPM: 107
Avg. WATT: 145
Max. WATT: 492
Avg puls: 141
Max puls: 158
Elevation: 74 meter
20 x 3 Push-ups
60 sec x 3 The plank
20 x 3 Push-ups
60 sec x 3 The plank
Tuesday 12. August 2014:
30 min run with 4 x 1 min speed - total 6.4 km.
Monday 11. August 2014:
Bike ride:
Time: 1 hour 5 min
Distance: 35 km
Avg speed: 32 km/h
Max speed: 44 km/h
Avg. RPM: 90
Max. RPM: 105
Avg. WATT: 138
Max. WATT: 472
Avg puls: 136
Max puls: 150
Elevation: 94 meter
Swimming in pool 2100 meter - 1 hour
Bike ride:
Time: 1 hour 5 min
Distance: 35 km
Avg speed: 32 km/h
Max speed: 44 km/h
Avg. RPM: 90
Max. RPM: 105
Avg. WATT: 138
Max. WATT: 472
Avg puls: 136
Max puls: 150
Elevation: 94 meter
Swimming in pool 2100 meter - 1 hour
Swimming in pool 2100 meter - 1 hour
Sunday 10. August 2014:
Week 12 of 16 - running program.
Run 14 km - 1 hour 10 min ( average 4:56/km ).
Average puls: 138 bpm
Max: 152 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The plank
Run 14 km - 1 hour 10 min ( average 4:56/km ).
Average puls: 138 bpm
Max: 152 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK20 x 3 Push-ups
60 sec x 3 The plank
Saturday 9. August 2014
Open water swimming 2200 meter - 1 hour.
Friday 8. August 2014:
Bike ride:
Time: 3 hours 23 min
Distance: 100 km
Avg speed: 29.5 km/h
Max speed: 62 km/h
Avg. RPM: 84
Max. RPM: 121
Avg. WATT: 135
Max. WATT: 469
Avg puls: 136
Max puls: 163
Elevation: 684 meter
Bike ride:
Time: 3 hours 23 min
Distance: 100 km
Avg speed: 29.5 km/h
Max speed: 62 km/h
Avg. RPM: 84
Max. RPM: 121
Avg. WATT: 135
Max. WATT: 469
Avg puls: 136
Max puls: 163
Elevation: 684 meter
Thursday 7. August 2014:
Week 12 of 16 - running program.
Run 8 km as below - time 40 min.
2 km warm-up @ 5:00/km
4 x 1000 meter pause 1 min 30 sec @ 3:52 - 3:54 - 3:54 - 3:49/km
2 km run-off @ 4:48/km
2 km warm-up @ 5:00/km
4 x 1000 meter pause 1 min 30 sec @ 3:52 - 3:54 - 3:54 - 3:49/km
2 km run-off @ 4:48/km
Wednesday 6. August 2014
Open water swimming 2000 meter - 1 hour.
Tuesday 5. August 2014:
Week 12 of 16 - running program.
Run 16 km - 1 hour 20 min ( average 4:57/km ).
Average puls: 136 bpm
Max: 150 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The plank
Run 16 km - 1 hour 20 min ( average 4:57/km ).
Average puls: 136 bpm
Max: 150 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK20 x 3 Push-ups
60 sec x 3 The plank
Monday 4. August 2014:
Bike ride:
Time: 1 hour 56 min
Distance: 60 km
Avg speed: 31 km/h
Max speed: 47.5 km/h
Avg. RPM: 85
Max. RPM: 110
Avg. WATT: 141
Max. WATT: 600
Avg puls: 137
Max puls: 163
Elevation: 142 meter
Bike ride:
Time: 1 hour 56 min
Distance: 60 km
Avg speed: 31 km/h
Max speed: 47.5 km/h
Avg. RPM: 85
Max. RPM: 110
Avg. WATT: 141
Max. WATT: 600
Avg puls: 137
Max puls: 163
Elevation: 142 meter
Sunday 3. August 2014:
Week 11 of 16 - running program.
Run 22 km - 1 hour 50 min ( average 4:58/km ).
Average puls: 148 bpm
Max: 164 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Open water swimming 2400 meter - 1 hour.
Run 22 km - 1 hour 50 min ( average 4:58/km ).
Average puls: 148 bpm
Max: 164 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OKOpen water swimming 2400 meter - 1 hour.
Saturday 2. August 2014:
Bike ride:
Time: 4 hours
Distance: 131 km
Avg speed: 32.3 km/h
Max speed: 52.3 km/h
Avg. RPM: 86
Max. RPM: 108
Avg. WATT: 133
Max. WATT: 514
Avg puls: 148
Max puls: 169
Elevation: 359 meter
Bike ride:
Time: 4 hours
Distance: 131 km
Avg speed: 32.3 km/h
Max speed: 52.3 km/h
Avg. RPM: 86
Max. RPM: 108
Avg. WATT: 133
Max. WATT: 514
Avg puls: 148
Max puls: 169
Elevation: 359 meter
Thursday 31. July 2014:
Week 11 of 16 - running program.
Run 10 km as below - time 45 min.
2 km warm-up @ 4:44/km
3 x 2000 meter pause 1 min 30 sec @ 3:48 - 3:36 - 3:34/km
2 km run-off @ 4:38/km
20 x 3 Push-ups
60 sec x 3 The plank
2 km warm-up @ 4:44/km
3 x 2000 meter pause 1 min 30 sec @ 3:48 - 3:36 - 3:34/km
2 km run-off @ 4:38/km
20 x 3 Push-ups
60 sec x 3 The plank
Wednesday 30. July 2014:
Swimming indoor 2000 meter - 1 hour.
Bike ride:
Time: 1 hour 52 min
Distance: 60 km
Avg speed: 32.1 km/h
Max speed: 48.7 km/h
Avg. RPM: 87
Max. RPM: 106
Avg. WATT: 150
Max. WATT: 544
Avg puls: 143
Max puls: 165
Elevation: 147 meter
Bike ride:
Time: 1 hour 52 min
Distance: 60 km
Avg speed: 32.1 km/h
Max speed: 48.7 km/h
Avg. RPM: 87
Max. RPM: 106
Avg. WATT: 150
Max. WATT: 544
Avg puls: 143
Max puls: 165
Elevation: 147 meter
Tuesday 29. July 2014:
Week 11 of 16 - running program.
Run 16 km - 1 hour 20 min ( average 4:59/km ).
Average puls: 148 bpm
Max: 186 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 16 km - 1 hour 20 min ( average 4:59/km ).
Average puls: 148 bpm
Max: 186 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OKSunday 27. July 2014:
Open water swimming 2200 meter - 1 hour.
Bike ride:
Time: 1 hour 40 min
Distance: 50 km
Bike ride:
Time: 1 hour 40 min
Distance: 50 km
Saturday 26. July 2014:
Week 10 of 16 - running program.
Run 20 km - 1 hour 40 min ( average 4:58/km ).
Average puls: 149 bpm
Max: 160 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 20 km - 1 hour 40 min ( average 4:58/km ).
Average puls: 149 bpm
Max: 160 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Friday 25. July 2014:
Bike ride:
Time: 1 hour
Distance: 30 km
followed by:
5 km run - 23 min - 4.33/km
20 x 5 Push-ups
60 sec x 5 The plank
Bike ride:
Time: 1 hour
Distance: 30 km
followed by:
5 km run - 23 min - 4.33/km
followed by:
5 km run - 23 min - 4.33/km
20 x 5 Push-ups
60 sec x 5 The plank
Thursday 24. July 2014:
Open water swimming 2000 meter - 1 hour.
Wednesday 23. July 2014:
Swimming indoor 2100 meter - 1 hour.
Week 10 of 16 - running program.
Run 10 km as below - time 48 min.
2 km warm-up @ 4:46/km
4 x 1500 meter pause 1 min 30 sec @ 3:48 - 3:42 - 3:49 - 3:50/km
2 km run-off @ 4:40/km
2 km warm-up @ 4:46/km
4 x 1500 meter pause 1 min 30 sec @ 3:48 - 3:42 - 3:49 - 3:50/km
2 km run-off @ 4:40/km
Tuesday 22. July 2014:
Went biking but my brake broke after 10 km. So I have to get it fixed.
20 x 5 Push-ups
60 sec x 5 The plank
Monday 21. July 2014:
Week 10 of 16 - running program.
Run 14 km - 1 hour 10 min ( average 4:58/km ).
Average puls: 141 bpm
Max: 155 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 14 km - 1 hour 10 min ( average 4:58/km ).
Average puls: 141 bpm
Max: 155 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Sunday 20. July 2014:
Week 9 of 16 - running program.
Run 14 km - 1 hour 10 min ( average 4:56/km ).
Average puls: 139 bpm
Max: 155 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Open water swimming 2400 meter - 1 hour.
Run 14 km - 1 hour 10 min ( average 4:56/km ).
Average puls: 139 bpm
Max: 155 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Saturday 19. July 2014:
Bike ride:
Time: 3 hours 40 min
Distance: 110 km
Avg speed: 30 km/h
Max speed: 48 km/h
Avg. RPM: 89
Max. RPM: 116
Avg. WATT: 137
Max. WATT: 501
Avg puls: 145
Max puls: 170
Elevation: 273 meter
Bike ride:
Time: 3 hours 40 min
Distance: 110 km
Avg speed: 30 km/h
Max speed: 48 km/h
Avg. RPM: 89
Max. RPM: 116
Avg. WATT: 137
Max. WATT: 501
Avg puls: 145
Max puls: 170
Elevation: 273 meter
Friday 18. July 2014:
Open water swimming 2200 meter - 1 hour.
Thursday 17. July 2014:
Week 9 of 16 - running program.
Run 9 km as below - time 40 min.
2 km warm-up @ 4:53/km
5 km fast run @ 3:53/km
2 km run-off @ 4:49/km
20 x 3 Push-ups
60 sec x 3 The plank
10 x 3 Pull-ups
2 km warm-up @ 4:53/km
5 km fast run @ 3:53/km
2 km run-off @ 4:49/km
20 x 3 Push-ups
60 sec x 3 The plank
10 x 3 Pull-ups
20 x 3 Push-ups
60 sec x 3 The plank
10 x 3 Pull-ups
Tuesday 15. July 2014:
Bike ride:
Time: 2 hours 7 min
Distance: 70 km
Avg speed: 33 km/h
Max speed: 48.8 km/h
Avg. RPM: 90
Max. RPM: 107
Avg. WATT: 155
Max. WATT: 516
Avg puls: 143
Max puls: 163
Elevation: 126 meter
Bike ride:
Time: 2 hours 7 min
Distance: 70 km
Avg speed: 33 km/h
Max speed: 48.8 km/h
Avg. RPM: 90
Max. RPM: 107
Avg. WATT: 155
Max. WATT: 516
Avg puls: 143
Max puls: 163
Elevation: 126 meter
Monday 14. July 2014:
Week 9 of 16 - running program.
Run 10 km - 45 min ( average 4:29/km ).
Average puls: 149 bpm
Max: 164 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The plank
Open water swimming 2400 meter - 1 hour.
Run 10 km - 45 min ( average 4:29/km ).
Average puls: 149 bpm
Max: 164 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
60 sec x 3 The plank
Open water swimming 2400 meter - 1 hour.
Saturday 12. July 2014:
Week 8 of 16 - running program.
Run 18 km - 1 hour 26 min ( average 4:48/km ).
Average puls: 141 bpm
Max: 166 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 18 km - 1 hour 26 min ( average 4:48/km ).
Average puls: 141 bpm
Max: 166 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Friday 11. July 2014:
Bike ride:
Time: 2 hours 14 min
Distance: 70 km
Avg speed: 31.1 km/h
Max speed: 47.3 km/h
Avg. RPM: 89
Max. RPM: 107
Avg. WATT: 133
Max. WATT: 444
Avg puls: 134
Max puls: 156
Elevation: 146 meter
Bike ride:
Time: 2 hours 14 min
Distance: 70 km
Avg speed: 31.1 km/h
Max speed: 47.3 km/h
Avg. RPM: 89
Max. RPM: 107
Avg. WATT: 133
Max. WATT: 444
Avg puls: 134
Max puls: 156
Elevation: 146 meter
Thursday 10. July 2014:
Week 8 of 16 - running program.
Run 10 km as below - time 52 min.
2 km warm-up @ 4:57/km
5 x 1000 meter pause 2 min 50 sec @ 3:48 - 3:31 - 3:32 - 3:37 - 3:41/km
2 km run-off @ 4:56/km
2 km warm-up @ 4:57/km
5 x 1000 meter pause 2 min 50 sec @ 3:48 - 3:31 - 3:32 - 3:37 - 3:41/km
2 km run-off @ 4:56/km
Wednesday 9. July 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 2 @ 70
Deadlift:
6 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Ab wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 2 @ 70
Deadlift:
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Hammer curl
10 x 3 Ab wheel
60 sec x 3 Side plank
Tuesday 8. July 2014:
Week 8 of 16 - running program.
Run 14 km - 1 hour 7 min ( average 4:50/km ).
Average puls: 145 bpm
Max: 166 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 14 km - 1 hour 7 min ( average 4:50/km ).
Average puls: 145 bpm
Max: 166 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Monday 7. July 2014:
Bike ride:
Time: 1 hour 32 min
Distance: 50 km
Avg speed: 32.3 km/h
Max speed: 43.4 km/h
Avg. RPM: 88
Max. RPM: 110
Avg. WATT: 142
Max. WATT: 660
Avg puls: 141
Max puls: 158
Elevation: 105 meter
Bike ride:
Time: 1 hour 32 min
Distance: 50 km
Avg speed: 32.3 km/h
Max speed: 43.4 km/h
Avg. RPM: 88
Max. RPM: 110
Avg. WATT: 142
Max. WATT: 660
Avg puls: 141
Max puls: 158
Elevation: 105 meter
Saturday 5. July 2014:
Week 7 of 16 - running program.
Run 12 km - 1 hour ( average 4:55/km ).
Average puls: 156 bpm
Max: 176 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
20 x 3 Push-ups
60 sec x 3 The plank
Run 12 km - 1 hour ( average 4:55/km ).
Average puls: 156 bpm
Max: 176 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
60 sec x 3 The plank
Friday 4. July 2014:
Week 7 of 16 - running program.
Run 10 km as below - time 50 min.
2 km warm-up @ 4:43/km
4 x 1500 meter pause 1 min 30 sec @ 3:51 - 3:51 - 4:08 - 4:06/km
2 km run-off @ 5:02/km
Monday 30. June 2014:
Open water swimming 2000 meter - 1 hour.
followed by:
Week 6 of 16 - running program.
Run 11 km - 53 min ( average 4:50/km ).
Average puls: 138 bpm
Max: 150 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 11 km - 53 min ( average 4:50/km ).
Average puls: 138 bpm
Max: 150 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Friday 27. June 2014:
Bike ride:
Time: 1 hour 25 min
Distance: 44.2 km
Avg speed: 31.1 km/h
Max speed: 43.1 km/h
Avg. RPM: 91
Max. RPM: 109
Avg. WATT: 145
Max. WATT: 434
Avg puls: 146
Max puls: 162
Elevation: 137 meter
Bike ride:
Time: 1 hour 25 min
Distance: 44.2 km
Avg speed: 31.1 km/h
Max speed: 43.1 km/h
Avg. RPM: 91
Max. RPM: 109
Avg. WATT: 145
Max. WATT: 434
Avg puls: 146
Max puls: 162
Elevation: 137 meter
Thursday 26. June 2014:
Bike ride:
Time: 1 hour 35 min
Distance: 51.5 km
Avg speed: 32.4 km/h
Max speed: 44.3 km/h
Avg. RPM: 90
Max. RPM: 108
Avg. WATT: 146
Max. WATT: 777
Avg puls: 149
Max puls: 170
Elevation: 96 meter
20 x 3 Push-ups
60 sec x 3 The plank
Bike ride:
Time: 1 hour 35 min
Distance: 51.5 km
Avg speed: 32.4 km/h
Max speed: 44.3 km/h
Avg. RPM: 90
Max. RPM: 108
Avg. WATT: 146
Max. WATT: 777
Avg puls: 149
Max puls: 170
Elevation: 96 meter
20 x 3 Push-ups
60 sec x 3 The plank
20 x 3 Push-ups
60 sec x 3 The plank
Tuesday 24. June 2014:
Week 6 of 16 - running program.
Run 11 km - 55 min ( average 4:58/km ).
Average puls: 137 bpm
Max: 149 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 11 km - 55 min ( average 4:58/km ).
Average puls: 137 bpm
Max: 149 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Sunday 22. June 2014:
RACEDAY - 70.3 IRONMAN Aarhus:
Swim 1.9 km: 37:51 min ( 2 min / 100m )
T1: 4:26 min
Bike 90 km: 2:41:27 min ( 33.45 km/h )
T2: 1:50 min
Run 1:27:23 ( 4:09 min/km )
Total time: 4:52:55
Rank age group: 39 out of 237
Rank men: 148 out of 1234
T1: 4:26 min
Bike 90 km: 2:41:27 min ( 33.45 km/h )
T2: 1:50 min
Run 1:27:23 ( 4:09 min/km )
Total time: 4:52:55
Rank age group: 39 out of 237
Rank men: 148 out of 1234
Friday 20. June 2014:
5 km run with 3 x 1 min fast - total time 24 min.
Wednesday 18. June 2014:
Week 5 of 16 - running program.
Run 9 km as below - time 51 min.
2 km warm-up @ 4:45/km
5 x 1000 meter pause 2 min 50 sec @ 3:29 - 3:31 - 3:29 - 3:30 - 3:38/km
2 km run-off @ 4:41/km
Goal 1: Average pace on intervals below 3:44/km - OK
Open water swimming 2000 meter - 1 hour.
Open water swimming 2000 meter - 1 hour.
Tuesday 17. June 2014:
Bike ride:
Time: 1 hour 48 min
Distance: 60 km
Avg speed: 33.4 km/h
Max speed: 55.5 km/h
Avg. RPM: 93
Max. RPM: 119
Avg. WATT: 146
Max. WATT: 653
Avg puls: 143
Max puls: 173
Elevation: 125 meter
Bike ride:
Time: 1 hour 48 min
Distance: 60 km
Avg speed: 33.4 km/h
Max speed: 55.5 km/h
Avg. RPM: 93
Max. RPM: 119
Avg. WATT: 146
Max. WATT: 653
Avg puls: 143
Max puls: 173
Elevation: 125 meter
Sunday 15. June 2014:
Open water swimming 2000 meter - 1 hour.
Bike ride:
Total 92 km as below:
5 km warm-up
Time: 2 hour 31 min
Distance: 81 km
Avg speed: 32 km/h
Max speed: 61 km/h
Avg. RPM: 83
Max. RPM: 127
Avg. WATT: 120
Max. WATT: 686
Avg puls: 145
Max puls: 180
Elevation: 700 meter
6 km cool-down.
Bike ride:
Total 92 km as below:
5 km warm-up
Total 92 km as below:
5 km warm-up
Time: 2 hour 31 min
Distance: 81 km
Avg speed: 32 km/h
Max speed: 61 km/h
Avg. RPM: 83
Max. RPM: 127
Avg. WATT: 120
Max. WATT: 686
Avg puls: 145
Max puls: 180
Elevation: 700 meter
6 km cool-down.
6 km cool-down.
Friday 11. June 2014:
Week 4 of 16 - running program.
Run 10 km - 48 min ( average 4:46/km ).
Average puls: 146 bpm
Max: 162 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The plank
Run 10 km - 48 min ( average 4:46/km ).
Average puls: 146 bpm
Max: 162 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The plank
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The plank
Thursday 12. June 2014:
Bike ride:
Time: 1 hour 35 min
Distance: 50 km
Avg speed: 31.7 km/h
Max speed: 44 km/h
Avg. RPM: 89
Max. RPM: 108
Avg. WATT: 133
Max. WATT: 494
Avg puls: 139
Max puls: 159
Elevation: 127 meter
Bike ride:
Time: 1 hour 35 min
Distance: 50 km
Avg speed: 31.7 km/h
Max speed: 44 km/h
Avg. RPM: 89
Max. RPM: 108
Avg. WATT: 133
Max. WATT: 494
Avg puls: 139
Max puls: 159
Elevation: 127 meter
Wednesday 11. June 2014:
Week 4 of 16 - running program.
Run 9 km - 38 min ( average 4:15/km ).
Average puls: 155 bpm
Max: 170 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
20 x 3 Push-ups
60 sec x 3 The plank
Run 9 km - 38 min ( average 4:15/km ).
Average puls: 155 bpm
Max: 170 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
20 x 3 Push-ups
60 sec x 3 The plank
20 x 3 Push-ups
60 sec x 3 The plank
Tuesday 10. June 2014:
Open water swimming 1500 meter - 1 hour. This was an open water course, so I didnt have much time to swim.
Followed by:
Followed by:
Week 4 of 16 - running program.
Run 9 km - 43 min ( average 4:49/km ).
Average puls: 155 bpm
Max: 174 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
Run 9 km - 43 min ( average 4:49/km ).
Average puls: 155 bpm
Max: 174 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
Last 1 km was uphill !
Monday 9. June 2014:
Bike ride:
Time: 3 hours 10 min
Distance: 90 km
Avg speed: 29 km/h
Max speed: 62.8 km/h
Avg. RPM: 85
Max. RPM: 119
Avg. WATT: 147
Max. WATT: 437
Avg puls: 142
Max puls: 167
Elevation: 749 meter
Bike ride:
Time: 3 hours 10 min
Distance: 90 km
Avg speed: 29 km/h
Max speed: 62.8 km/h
Avg. RPM: 85
Max. RPM: 119
Avg. WATT: 147
Max. WATT: 437
Avg puls: 142
Max puls: 167
Elevation: 749 meter
Sunday 8. June 2014:
Bike ride:
Time: 2 hours 10 min
Distance: 70 km
Avg speed: 32.3 km/h
Max speed: 46.6 km/h
Avg. RPM: 90
Max. RPM: 109
Avg. WATT: 145
Max. WATT: 587
Avg puls: 148
Max puls: 167
Elevation: 145 meter
Open water swimming 1800 meter - 1 hour.
Bike ride:
Time: 2 hours 10 min
Distance: 70 km
Avg speed: 32.3 km/h
Max speed: 46.6 km/h
Avg. RPM: 90
Max. RPM: 109
Avg. WATT: 145
Max. WATT: 587
Avg puls: 148
Max puls: 167
Elevation: 145 meter
Open water swimming 1800 meter - 1 hour.
Open water swimming 1800 meter - 1 hour.
Saturday 7. June 2014:
Week 3 of 16 - running program.
Run 16 km - 1 hour 20 min ( average 4:59/km ).
Average puls: 140 bpm
Max: 160 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 16 km - 1 hour 20 min ( average 4:59/km ).
Average puls: 140 bpm
Max: 160 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OKThursday 5. June 2014:
Open water swimming 1800 meter - 1 hour.
Week 3 of 16 - running program.
Run 8 km as below - time 45 min.
2 km warm-up @ 4:57/km
5 x 800 meter pause 2 min 20 sec @ 3:55 - 3:43 - 3:35 - 3:33 - 3:34/km
2 km run-off @ 4:40/km
Goal 1: Average pace on intervals below 3:44/km - NO only - 4/5
Was very nice training in open water again - this was the first time in this season.
On my intervals I always have a hard time pacing the first one, so I missed it, but the rest was OK.
Wednesday 4. June 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 60
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 2 @ 60
3 x 2 @ 70
Deadlift:
6 x 2 @ 75
3 x 4 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Hammer curl
10 x 3 Ab wheel
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 60
Squat:
6 x 2 @ 50
3 x 2 @ 60
3 x 2 @ 70
Deadlift:
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
Tuesday 3. June 2014:
Bike ride:
Time: 1 hour 26 min
Distance: 45 km
Avg speed: 31.3 km/h
Max speed: 47.2 km/h
Avg. RPM: 86
Max. RPM: 107
Avg. WATT: 175
Max. WATT: 651
Avg puls: 141
Max puls: 182
Elevation: 248 meter
Followed by:
Bike ride:
Time: 1 hour 26 min
Distance: 45 km
Avg speed: 31.3 km/h
Max speed: 47.2 km/h
Avg. RPM: 86
Max. RPM: 107
Avg. WATT: 175
Max. WATT: 651
Avg puls: 141
Max puls: 182
Elevation: 248 meter
Followed by:
Followed by:
Week 3 of 16 - running program.
Run 12 km - 1 hour ( average 4:55/km ).
Average puls: 143 bpm
Max: 153 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 12 km - 1 hour ( average 4:55/km ).
Average puls: 143 bpm
Max: 153 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OKSunday 1. June 2014:
Week 2 of 16 - running program.
Run 15 km - 1 hour 13 min ( average 4:56/km ).
Average puls: 141 bpm
Max: 152 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 15 km - 1 hour 13 min ( average 4:56/km ).
Average puls: 141 bpm
Max: 152 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OKSaturday 31. May 2014:
Bike ride:
Time: 1 hour 12 min
Distance: 40.5 km
Avg speed: 33.3 km/h
Max speed: 47.6 km/h
Avg. RPM: 91
Max. RPM: 108
Avg. WATT: 183
Max. WATT: 461
Avg puls: 153
Max puls: 178
Elevation: 343 meter
Bike ride:
Time: 1 hour 12 min
Distance: 40.5 km
Avg speed: 33.3 km/h
Max speed: 47.6 km/h
Avg. RPM: 91
Max. RPM: 108
Avg. WATT: 183
Max. WATT: 461
Avg puls: 153
Max puls: 178
Elevation: 343 meter
Thursday 29. May 2014:
RACE DAY!
1/6 IRONMAN Holstebro
Time: 1.34.44.02
PR with around 10 min compared to last year!
Swimming was around 1:50 min per 100 meter.
Bike speed was around 35 km/h.
Run speed 3:52 min per km.
Very happy with the result, was better than expected!
Tuesday 27. May 2014:
Swimming 1 hour @ 1600 meter.
Monday 26. May 2014:
Bike ride:
Time: 56 min
Distance: 30 km
Avg speed: 32.2 km/h
Max speed: 43.2 km/h
Followed by:
Run 5 km - 20 min ( average 4:02/km ).
Average puls: 160 bpm
Max: 169 bpm
Bike ride:
Time: 56 min
Distance: 30 km
Avg speed: 32.2 km/h
Max speed: 43.2 km/h
Followed by:
Run 5 km - 20 min ( average 4:02/km ).
Average puls: 160 bpm
Max: 169 bpm
Followed by:
Run 5 km - 20 min ( average 4:02/km ).
Average puls: 160 bpm
Max: 169 bpm
Sunday 25. May 2014:
Week 1 of 16 - running program.
Run 12 km - 1 hour ( average 4:58/km ).
Average puls: 147 bpm
Max: 160 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 12 km - 1 hour ( average 4:58/km ).
Average puls: 147 bpm
Max: 160 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OKSaturday 24. May 2014:
Bike ride:
Time: 3 hours 41 min
Distance: 110 km
Avg speed: 29.8 km/h
Max speed: 54.3 km/h
Avg. RPM: N/A
Max. RPM: N/A
Avg puls: N/A
Max puls: N/A
Elevation: 637 meter
Bike ride:
Time: 3 hours 41 min
Distance: 110 km
Avg speed: 29.8 km/h
Max speed: 54.3 km/h
Avg. RPM: N/A
Max. RPM: N/A
Avg puls: N/A
Max puls: N/A
Elevation: 637 meter
Thursday 22. May 2014:
Week 1 of 16 - running program.
Run 8 km as below - time 45 min.
2 km warm-up @ 4:44/km
5 x 800 meter pause 2 min 20 sec @ 3:38 - 3:28 - 3:25 - 3:24 - 3:32/km
2 km run-off @ 4:41/km
Goal 1: Average pace on intervals below 3:44/km - OK
Wednesday 21. May 2014:
Swimming with the tri club 1500 meter - just 1 hour.
Tuesday 20. May 2014:
Bike ride:
Time: 1 hours 33 min
Distance: 50 km
Avg speed: 32.1 km/h
Max speed: 47.9 km/h
Avg. RPM: N/A
Max. RPM: N/A
Avg puls: 146
Max puls: 172
Elevation: 286 meter
Elevation: 286 meter
Monday 19. May 2014:
Week 1 of 16 - running program.
Run 10 km - 43 min ( average 4:15/km ).
Average puls: 159 bpm
Max: 170 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 158-166 - OK
Goal 3: Puls zone B13 ( below 166 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The plank
Run 10 km - 43 min ( average 4:15/km ).
Average puls: 159 bpm
Max: 170 bpm
Goal 1: Average pace below 4:30/km - OK
Goal 2: Puls 158-166 - OK
Goal 3: Puls zone B13 ( below 166 bpm ) - OK20 x 3 Push-ups
60 sec x 3 The plank
Sunday 18. May 2014:
Warm-up 4.6 km and cool down 4.5 km.
Total 90 km - total time 3 hours 6 min.
Main event:
Bike ride:
Time: 2 hours 46 min
Distance: 81 km
Avg speed: 31.5 km/h
Max speed: 57 km/h
Avg. RPM: 89
Max. RPM: 120
Avg puls: N/A
Max puls: N/A
Elevation: 860 meter
Total 90 km - total time 3 hours 6 min.
Main event:
Elevation: 860 meter
Friday 16. May 2014:
Bike ride:
Time: 1 hour 22 min
Distance: 43 km
Avg speed: 31.5 km/h
Max speed: 52.6 km/h
Avg. RPM: 91
Max. RPM: 186
Avg puls: 144 bpm
Max puls: 168 bpm
Elevation: 272 meter
Elevation: 272 meter
From Monday 8th May to the 15th of May:
I was on holiday in Malaga for 7 days.
Ran a total of 48 km while there.
Sunday 4. May 2014:
Week 16 of 16 - running program.
Run 9 km - 50 min ( average 5:16/km ).
Run 9 km - 50 min ( average 5:16/km ).
Thursday 1. May 2014:
Week 16 of 16 - running program.
Run 10 km - 50 min ( average 4:58/km ).
Average puls: 146 bpm
Max: 161 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 10 km - 50 min ( average 4:58/km ).
Average puls: 146 bpm
Max: 161 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OKWednesday 30. April 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Deadlift:
6 x 2 @ 100
3 x 2 @ 120
3 x 2 @ 125
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Ab wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 2 @ 70
Deadlift:
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Hammer curl
10 x 3 Ab wheel
60 sec x 3 Side plank
Monday 28. April 2014:
Week 16 of 16 - running program.
Run 9 km - 44 min ( average 4:52/km ).
Average puls: 148 bpm
Max: 165 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The plank
Run 9 km - 44 min ( average 4:52/km ).
Average puls: 148 bpm
Max: 165 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK20 x 3 Push-ups
60 sec x 3 The plank
Sunday 27. April 2014:
Bike ride:
Time: 3 hours
Distance: 82.5 km
Avg speed: 27.5 km/h
Max speed: 49.8 km/h
Avg. RPM: 85
Max. RPM: 172
Avg puls: 139 bpm
Max puls: 172 bpm
Elevation: 810 meter
Elevation: 810 meter
Saturday 26. April 2014:
Week 15 of 16 - running program.
Run 10 km - 50 min ( average 4:56/km ).
Average puls: 137 bpm
Max: 146 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 10 km - 50 min ( average 4:56/km ).
Average puls: 137 bpm
Max: 146 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OKFriday 25. April 2014:
Week 15 of 16 - running program.
Run 7 km as below - time 35 min.
2 km warm-up @ 4:47/km
3 x 1000 meter pause 2 min @ 3:45 - 3:35 - 3:38/km
2 km run-off @ 4:47/km
Goal 1: Average pace on intervals below 3:45/km - OK
20 x 3 Push-ups
60 sec x 3 The plank
20 x 3 Push-ups
60 sec x 3 The plank
Thursday 24. April 2014:
Bike ride 1:
Time: 46 min
Distance: 25 km
Avg speed: 32.2 km/h
Max speed: 49.8 km/h
Avg. RPM: 93
Max. RPM: 122
Avg puls: 152 bpm
Max puls: 164 bpm
Bike ride 2:
Time: 47 min
Distance: 25 km
Avg speed: 31.8 km/h
Max speed: 43.3 km/h
Avg. RPM: 92
Max. RPM: 107
Avg puls: 148 bpm
Max puls: 168 bpm
Tuesday 22. April 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Ab wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 2 @ 70
Deadlift:
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Hammer curl
10 x 3 Ab wheel
60 sec x 3 Side plank
Monday 21. April 2014:
Week 15 of 16 - running program.
Run 8 km with 2 km fast 4:08 and 3:56/km - 37 min ( total average 4:36/km ).
Average puls: 152 bpm
Max: 172 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Run 8 km with 2 km fast 4:08 and 3:56/km - 37 min ( total average 4:36/km ).
Average puls: 152 bpm
Max: 172 bpm
Goal 1: Average pace below 5:00/km - OK
Sunday 20. April 2014:
Bike ride with tri club:
Time: 2 hours 24 min
Distance: 70 km
Avg speed: 29.2 km/h
Max speed: 68 km/h
Avg. RPM: 86
Max. RPM: 115
Avg puls: 145 bpm
Max puls: 171 bpm
With 10 km to go I got a flat - BLAH, but besides that a nice ride in B11.
With 10 km to go I got a flat - BLAH, but besides that a nice ride in B11.
Saturday 19. April 2014:
Week 14 of 16 - running program.
Run 14 km - 1 hour 10 min ( average 4:59/km ).
Average puls: 145 bpm
Max: 154 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Good low puls today even though I have tired legs!
Run 14 km - 1 hour 10 min ( average 4:59/km ).
Average puls: 145 bpm
Max: 154 bpm
Goal 1: Average pace below 5:00/km - OK
Good low puls today even though I have tired legs!
Friday 18. April 2014:
Bike ride:
Time: 1 hour 21 min
Distance: 40 km
Avg speed: 29.7 km/h
Max speed: 45.4 km/h
Avg. RPM: 92
Max. RPM: 110
Avg puls: 149 bpm
Max puls: 168 bpm
Strong wind out there today, Im getting more used to the bike now, and it feels good!
Strong wind out there today, Im getting more used to the bike now, and it feels good!
Thursday 17. April 2014:
Week 14 of 16 - running program.
Run 14 km - 1 hour 10 min ( average 4:59/km ).
Average puls: 148 bpm
Max: 165 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 14 km - 1 hour 10 min ( average 4:59/km ).
Average puls: 148 bpm
Max: 165 bpm
Goal 1: Average pace below 5:00/km - OK
Wednesday 16. April 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
6 x 1 @ 55
6 x 1 @ 60
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 4 @ 70
Deadlift:
6 x 2 @ 70
3 x 2 @ 90
3 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
6 x 1 @ 55
6 x 1 @ 60
Squat:
6 x 2 @ 50
Deadlift:
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 Side plank
Monday 14. April 2014:
Week 14 of 16 - running program.
Run 8 km - 33 min ( average 4:10/km ).
Average puls: 165 bpm
Max: 182 bpm
Wanted to go a natural fast pace without going all out. I ended up at 4:10/km and it felt good.
20 x 3 Push-ups
60 sec x 3 The plank
Run 8 km - 33 min ( average 4:10/km ).
Average puls: 165 bpm
Max: 182 bpm
Wanted to go a natural fast pace without going all out. I ended up at 4:10/km and it felt good.
20 x 3 Push-ups
60 sec x 3 The plank
Sunday 13. April 2014:
Week 13 of 16 - running program.
Run 10 km - 50 min ( average 4:59/km ).
Average puls: 155 bpm
Max: 185 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
Was surposed to go 22 km today, but due to the last couple of weeks I just didnt have it in me.
Run 10 km - 50 min ( average 4:59/km ).
Average puls: 155 bpm
Max: 185 bpm
Goal 1: Average pace below 5:00/km - OK
Was surposed to go 22 km today, but due to the last couple of weeks I just didnt have it in me.
Saturday 12. April 2014:
Bike ride:
Time: 1 hour 24 min
Distance: 43 km
Avg speed: 30.7 km/h
Max speed: 46.6 km/h
Avg. RPM: 93
Max. RPM: 109
Avg puls: 151 bpm
Max puls: 189 bpm
Wednesday 9. April 2014:
Week 13 of 16 - running program.
Run 10 km as below - time 50 min.
2 km warm-up @ 4:57/km
2 x 2000 meter pause 1:30 min @ 4:03 - 4:11 - 4:11/km
2 km run-off @ 5:05/km
Goal 1: Average pace on intervals below 4:00/km - NO
Still sick I proberly shouldent have gone running anyway..........
Monday 7. April 2014:
Week 13 of 16 - running program.
Run 8 km - 40 min ( average 4:59/km ).
Average puls: 150 bpm
Max: 173 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The plank
Was sick whole last week and still not 100% yet, but I needed to get out.
Run 8 km - 40 min ( average 4:59/km ).
Average puls: 150 bpm
Max: 173 bpm
Goal 1: Average pace below 5:00/km - OK
20 x 3 Push-ups
60 sec x 3 The plank
Was sick whole last week and still not 100% yet, but I needed to get out.
Tuesday 1. April 2014:
Bike ride 1:
Time: 49 min
Distance: 25 km
Avg speed: 31 km/h
Max speed: 49.6 km/h
Avg. RPM: 87
Max. RPM: 105
Avg puls: 156 bpm
Max puls: 181 bpm
10 x Pull-ups
10 x Push-ups @ BW
60 sec x 3 The plank
Bike ride 2:
Time: 60 min
Distance: 25 km
Avg speed: 25.3 km/h
Max speed: 38.2 km/h
Avg. RPM: 84
Max. RPM: 101
Avg puls: 144 bpm
Max puls: 196 bpm
I had 6 m/s face wind all the way home - was really bad.
Week 13 of 16 - running program.
Run 8 km - 40 min ( average 4:58/km ).
Average puls: 162 bpm
Max: 190 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - NO
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
Run 8 km - 40 min ( average 4:58/km ).
Average puls: 162 bpm
Max: 190 bpm
Goal 1: Average pace below 5:00/km - OK
It was cold outside so like always the puls didnt messure correctly.
Sunday 30. March 2014:
Biking 60 km - time 2 hours 15 min.
Elevation: 525 meter
Avg speed: 27.7 km/h
Max speed: 40.6 km/h
Avg. RPM: 77
Max. RPM: 104
Avg puls: 136 bpm
Max puls: 173 bpm
Went biking with the tri club nice relaxing ride with a low puls.
Went biking with the tri club nice relaxing ride with a low puls.
Saturday 29. March 2014:
Bike ride 95 km as below - time 3 hours and 20 min:
Warm-up 8.5 km.
Main:
Time: 2 hours 53 min
Distance: 82.39 km
Elevation: 1000 meter
Avg speed: 28.5 km/h
Max speed: 40.6 km/h
Avg. RPM: 81
Max. RPM: 115
Avg puls: 151 bpm
Max puls: 175 bpm
Cool down - 4.20 km.
Friday 28. March 2014:
Week 12 of 16 - running program.
Run 10 km - 50 min ( average 4:59/km ).
Average puls: 144 bpm
Max: 160 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Run 10 km - 50 min ( average 4:59/km ).
Average puls: 144 bpm
Max: 160 bpm
Goal 1: Average pace below 5:00/km - OK
Thursday 27. March 2014:
Swimming with the tri club - 3000 meter.
Wednesday 26. March 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Squat:
6 x 2 @ 60
3 x 2 @ 70
3 x 2 @ 75
Deadlift:
6 x 2 @ 80
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 60
Deadlift:
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 Side plank
Week 12 of 16 - running program.
Run 13 km as below - time 1 hour.
2 km warm-up @ 4:51/km
10 km @ 4:17/km
1 km run-off @ 4:51/km
Monday 24. March 2014:
Week 12 of 16 - running program.
Run 7 km - 35 min ( average 4:57/km ).
Average puls: 144 bpm
Max: 161 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Sunday 23. March 2014:
Bike ride:
Time: 60 min
Distance: 31 km
Avg speed: 31 km/h
Max speed: 40.6 km/h
Avg. RPM: 86
Max. RPM: 103
Avg puls: 152 bpm
Max puls: 169 bpm
20 x 3 Push-ups
60 sec x 3 The plank
Saturday 22. March 2014:
Week 11 of 16 - running program.
Run 20 km - 1 hour 38 min ( average 4:54/km ).
Average puls: 145 bpm
Max: 158 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Week 11 of 16 - running program.
Run 20 km - 1 hour 38 min ( average 4:54/km ).
Average puls: 145 bpm
Max: 158 bpm
Goal 1: Average pace below 5:00/km - OK
Thursday 20. March 2014:
Swimming with the tri club - 2700 meter.
Wednesday 19. March 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Squat:
6 x 2 @ 60
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Week 11 of 16 - running program.
Run 8 km as below - 36 min ( average 4:30/km ).
2 km slow
4 km @ 4:11 - 4:08 - 4:03 - 3:57/km
2 km slow
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 60
Deadlift:
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 Side plank
Week 11 of 16 - running program.
Run 8 km as below - 36 min ( average 4:30/km ).
2 km slow
4 km @ 4:11 - 4:08 - 4:03 - 3:57/km
2 km slow
Tuesday 18. March 2014:
Bike ride 1:
Time: 51 min
Distance: 25 km
Avg speed: 29.1 km/h
Max speed: 49.4 km/h
Avg puls: 160 bpm
Max puls: 169 bpm
10 x Push-ups
10 x Pull-ups @ BW
Bike ride 2:
Time: 46 min
Distance: 25 km
Avg speed: 32.3 km/h
Max speed: 41.8 km/h
Avg puls: 154 bpm
Max puls: 173 bpm
Total distance 50 km - time 1 hour 37 min.
Monday 17. March 2014:
Week 11 of 16 - running program.
Run 8 km - 40 min ( average 4:56/km ).
Average puls: 137 bpm
Max: 169 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
10 x 3 Push-ups
60 sec x 3 The plank
Sunday 16. March 2014:
Swimming with the tri club - 2500 meter.
Bike ride:
Time: 1 hour 4 min
Distance: 31 km
Avg speed: 29 km/h
Max speed: 48.6 km/h
Avg puls: 158
Max puls: 171
7 km with 15 m/s head wind or how much it was, THOUGH. On the way back it was another story 40 km/h +++++++.
My first ride with osymetric, and it felt really good - looking forward to more!
Saturday 15. March 2014:
Week 10 of 16 - running program.
Run 17 km - 1 hour time 33 min ( average 5:28/km ).
Average puls: 138 bpm
Max: 173 bpm
Goal 1: Average pace below 5:00/km - NO
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Went running with some family, so it was slower than I was surposed to go.
Friday 14. February 2014:
Week 10 of 16 - running program.
Run 8 km as below - time 39 min.
2 km warm-up @ 5:08/km
2 x 2000 meter pause 1:30 min @ 4:01 - 3:52/km
2 km run-off @ 4:42/km
Goal 1: Average pace on intervals below 4:00/km - 1/2 - NO
Wednesday 12. February 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 2 @ 70
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Swimming with the tri club @ 2600 meter.
Tuesday 11. March 2014:
Week 10 of 16 - running program.
Run 8 km - time 40 min ( average 4:59/km ).
Average puls: 148 bpm
Max: 167 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Monday 10. March 2014:
Bike ride 1:
Time: 51 min
Distance: 26 km
Avg speed: 30.6 km/h
Max speed: 39.9 km/h
Avg puls: 157
Max puls: 168
10 x Pull-ups
10 x Push-ups
Just came back from vacation, and this was my first ride on my new bike. I might be sitting a bit to aggressive, but lets see if I cant get used to it.
Bike ride 2:
Time: 45 min
Distance: 25 km
Avg speed: 33-34 km/h
Max speed:
Avg puls: Around 150 bpm
Max puls:
My bike computer ran out of battery on the way home.
Total distance 51 km - time 1 hour 36 min.
Sunday 2. March 2014:
Week 9 of 16 - running program.
Run 14 km - time 1 hour 10 min ( average 4:57/km ).
Average puls: 145 bpm
Max: 170 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Wednesday 26. February 2014:
Biking on hometrainer:
Week 9 of 16 - running program.
Run 8.5 km as below - time 41 min.
2 km warm-up @ 4:55/km
3 x 1500 meter pause 1:30 min @ 3:48 - 3:43 - 3:51/km
2 km run-off @ 4:50/km
Goal 1: Average pace on intervals below 4:00/km - 3/3 OK
Tuesday 25. February 2014:
Biking on hometrainer:
Monday 24. February 2014:
Week 9 of 16 - running program.
Run 8 km - time 40 min ( average 4:57/km ).
Average puls: 146 bpm
Max: 168 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Sunday 23. February 2014:
Biking on hometrainer:
Saturday 22. February 2014:
Week 8 of 16 - running program.
Run 8 km - time 39 min ( average 4:57/km ).
Average puls: 149 bpm
Max: 159 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Swimming with the tri club 3000 meter.
Thursday 20. February 2014:
Biking on hometrainer:
Followed by:
Week 8 of 16 - running program.
Run 8 km - time 39 min ( average 4:53/km ).
Average puls: 148 bpm
Max: 159 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
Wednesday 19. February 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 80
3 x 2 @ 110
3 x 2 @ 130
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Swimming with the tri club @ 3100 meter.
Monday 17. February 2014:
Week 8 of 16 - running program.
Run 10 km - time 46 min ( average 4:36/km ).
Average puls: 154 bpm
Max: 171 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
20 x 3 Push-ups
60 sec x 3 The Plank
I ran without looking at my watch, my puls was good compared to the pace!
Saturday 15. February 2014:
Biking on hometrainer:
Thursday 13. February 2014:
Swimming with the tri club @ 3500 meter.
Wednesday 12. February 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Week 7 of 16 - running program.
Run 8 km as below - time 46 min.
2 km warm-up @ 4:55/km
4 x 1000 meter pause 3 min @ 3:50 - 3:35 - 3:40 - 3:39/km
2 km run-off @ 4:44/km
Goal 1: Average pace on intervals below 3:45/km - 3/4 OK
I was too slow on the first interval had to find a rythm, and the it was ok.
Monday 10. February 2014:
Week 7 of 16 - running program.
Run 7 km - time 35 min ( average 4:57/km ).
Average puls: 147 bpm
Max: 165 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Sunday 9. February 2014:
Swimming with the tri club @ 3600 meter.
Biking on hometrainer:
Saturday 8. February 2014:
Biking on hometrainer:
Week 6 of 16 - running program.
Run 12 km - time 56 min ( average 4:38km ).
Average puls: 161 bpm
Max: 170 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - NO
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
20 x 3 Push-ups
60 sec x 3 The Plank
I went running in my new Brooks Pureflow today, and it felt really good from the start. I decided to go faster than I was surposed to, which ofcause meant a higher puls. A really nice bike / run session!
Thursday 6. February 2014:
Swimming with the tri club @ 3600 meter.
Wednesday 5. February 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Week 6 of 16 - running program.
Run 8.5 km as below - time 42 min.
2 km warm-up @ 4:56/km
3 x 1500 meter pause 1.30 min @ 3:55 - 3:53 - 3:53/km
2 km run-off @ 4:54/km
Goal 1: Average pace on intervals below 4:00/km - OK
Monday 3. February 2014:
Week 6 of 16 - running program.
Run 6 km with 3 x 200 meter uphill sprints - time 30 min ( average 4:51/km ).
Average puls: 154 bpm
Max: 178 bpm
Goal 1: Average pace below 5:00/km - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Sunday 2. February 2014:
Swimming with the tri club 4100 meter.
Biking on hometrainer:
Biking on hometrainer:
I had a tired body, so I had my focus on keeping 90 RPM.
Week 5 of 16 - running program.
Run 10 km - time 50 min ( average 4:59/km ).
Run 10 km - time 50 min ( average 4:59/km ).
Saturday 1. February 2014:
Biking on hometrainer:
This time I had focus on my watt and not the rpm. The last 6 km I pushed it uphill with a average of 200 watt.
Thursday 30. January 2014:
Week 5 of 16 - running program.
Run 8 km as below - time 45 min.
2 km warm-up @ 4:51/km
4 x 1000 meter pause 3 min @ 3:37 - 3:36 - 3:36 - 3:42/km
2 km run-off @ 4:48/km
Goal 1: Average pace on intervals below 3:45/km - OK
Followed by:
Swimming with the tri club - 3100 meter.
Main series was 11 x 200 meter.
Wednesday 29. January 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Tuesday 28. January 2014:
Week 5 of 16 - running program.
Run 7 km - time 35 min ( average 4:59/km ).
Average puls: 165 bpm
Max: 183 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - NO
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
Still dont believe that the puls sensor is right when its cold outside.
Sunday 26. January 2014:
Swimming with the tri club 2200 meter.
I only swam for 1 hour.
Biking on hometrainer:
Saturday 25. January 2014:
Biking on hometrainer:
Week 4 of 16 - running program.
Run 7 km - time 31 min ( average 4:24/km ).
Average puls: 173 bpm
Max: 223 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - NO
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
So windy and cold that I decided to go, at a pace where I wouldent freeze! I dont think the puls censor Works when its so cold, I could never have hit 223 BPM.
Friday 24. January 2014:
Biking on hometrainer:
Wednesday 22. January 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
3 x 2 @ 130
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Week 4 of 16 - running program.
Run 6 km - time 30 min ( average 4:58/km ).
Average puls: 148 bpm
Max: 190 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 ( below 150 bpm ) - OK
The last km was up hill, I think the puls censor fucked up at some point since I'm sure I didnt hit 190 bpm.
Monday 21. January 2014:
Week 4 of 16 - running program.
Run 6 km - time 30 min ( average 4:59/km ).
Average puls: 158 bpm
Max: 186 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - NO
Goal 3: Puls zone B11 ( below 150 bpm ) - NO
20 x 3 Push-ups
60 sec x 3 The Plank
I ran 2 km up hill, so I could not keep my puls down on this run.
Sunday 19. January 2014:
Biking on hometrainer:
This was one of the days where I should have stayed away from the hometrainer. My legs were ruined from the day before, and the motivation was = 0. Worst session I have had so far.
Saturday 18. January 2014:
Biking on hometrainer:
Week 3 of 16 - running program.
Run 9 km - time 45 min ( average 4:59/km ).
Average puls: 150 bpm
Max: 169 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 - OK
Thursday 16. January 2014:
Swimming with the tri club 3100 meter.
Wednesday 15. January 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Week 3 of 16 - running program.
Run 7.2 km as below - time 42 min.
2 km warm-up @ 4:55/km
4 x 800 meter pause 2:20 min @ 3:44 - 3:41 - 3:46/ - 3:43/km
2 km run-off @ 4:48/km
Goal 1: Average pace on intervals below 3:45/km - only 3/4
Monday 13. January 2014:
Week 3 of 16 - running program.
Run 7 km - time 35 min ( average 4:59/km ).
Average puls: 151 bpm
Max: 177 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 - NO
20 x 3 Push-ups
60 sec x 3 The Plank
Hate running in snow. I cant find a decent rythem or hold a stabil pulse, so I was just a bit over B11.
Sunday 12. January 2014:
Biking on hometrainer:
Saturday 11. January 2014:
Biking on hometrainer:
20 x 3 Push-ups
60 sec x 3 The plank
Friday 10. January 2014:
Week 2 of 16 - running program.
Run 9 km - time 44 min ( average 4:51/km ).
Average puls: 145 bpm
Max: 165 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 - OK
Thursday 9. January 2014:
Swimming with the tri club 2900 meter.
Wednesday 8. January 2014:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
20 x 3 Push-ups
Woke up late so I only had 45 min to work out.
Week 2 of 16 - running program.
Run 7.6 km as below - time 40 min.
2 km warm-up @ 4:55/km
3 x 1200 meter pause 1:20 min @ 3:55 - 3:50 - 3:54/km
2 km run-off @ 4:45/km
Goal 1: Average pace on intervals below 4:00/km - OK
Tuesday 7. January 2014:
Biking on hometrainer:
Monday 6. January 2014:
Week 2 of 16 - running program.
Run 6 km with 3 x 200 meter up hill sprints - time 30 min ( average 4:59/km ).
Average puls: 148 bpm
Max: 173 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 - OK
20 x 3 Push-ups
60 sec x 2 The Plank
Sunday 5. January 2014:
Swimming with the tri club 3400 meter.
Main series 200-400-200 and 100-200-300-200-100 meters.
Biking on hometrainer:
Friday 3. January 2014:
Week 1 of 16 - running program.
Run 7 km - time 35 min ( average 4:59/km ).
Average puls: 145 bpm
Max: 159 bpm
Goal 1: Average pace below 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 - OK
Thursday 2. January 2014:
Swimming with the tri club 2700 meter.
The main series was 100-200-300-400-300-200-100 meters.
Wednesday 1. January 2014:
Week 1 of 16 - running program.
Run 7.2 km as below - time 40 min.
2 km warm-up @ 4:45/km
4 x 800 meter pause 2:20 min @ 3:36 - 3:27 - 3:35 - 3:35/km
2 km run-off @ 4:49/km
Goal 1: Average pace on intervals below 3:45/km - OK
20 x 3 Push-ups
60 sec x 3 The plank
Tuesday 31. December 2013:
Biking on hometrainer:
My heart rate monitor keept loosing connection, I think my average bpm was around 145-150.
Monday 30. December 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 3 @ 70
3 x 3 @ 75
Squat:
6 x 2 @ 50
I pulled something in my leg, so I couldent squat. I keept it easy on deadlift also because of this.
Deadlift:
5 x 5 @ 80
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Week 1 of 16 - running program.
Run 6 km - time 30 min ( average 4:59/km ).
Average puls: 143 bpm
Max: 164 bpm
Goal 1: Average pace 5:00/km - OK
Goal 2: Puls 141-157 - OK
Goal 3: Puls zone B11 - OK
Saturday 28. December 2013:
Run 10 km - time 50 min ( average 4:59/km ).
Puls avg 149 bpm.
Nice and slow run in B11!
Friday 27. December 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 75
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 70
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab Wheel
60 sec x 3 The plank
60 sec x 3 Side plank
Thursday 26. December 2013:
Biking on hometrainer:
Wednesday 25. December 2013:
Run 8 km as below - time 40 min.
2 km warm-up @ 4:56/km
4 x 1000 meter pause 1 min @ 3:55 - 3:42 - 3:51 - 3:52/km
2 km run-off @ 4:47/km
20 x 3 Push-ups
60 sec x 3 The plank
Monday 23. December 2013:
Biking on hometrainer:
Its been two week since I was on the trainer. From now on its two times a week atleast.
Run 10 km - time 50 min ( average 4:54/km ).
Puls avg 151 bpm.
20 x 3 Push-ups
60 sec x 3 The plank
Monday 16. December 2013:
Run 10 km - time 45 min ( average 4:34/km ).
Puls avg 155 bpm.
I wanted to go for a faster run, but not all out. I ran without looking at my watch, and this is how it ended up. The puls was OK for off-season.
20 x 3 Push-ups
60 sec x 3 The plank
Saturday 14. December 2013:
Run 10 km - time 50 min ( average 4:59/km ).
Puls avg 149 bpm.
I have been sick for 3 days now, so it was good finaly getting out again.
Wednesday 11. December 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 2 @ 70
Deadlift:
6 x 2 @ 80
3 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Pushdown
Tuesday 10. December 2013:
Run 10 km - time 50 min ( average 4:59/km ).
Puls avg 147 bpm.
A slow run in B11.
Sunday 8. December 2013:
Biking on hometrainer:
This was a tuff route, when you think you are going straight you run into a 6-10% raise, so it was like doing intervals. I did 10 min in the aerobars and 5 min out as usual!
20 x 3 Push-ups
60 sec x 3 The Plank
Saturday 7. December 2013:
Run 10 km - time 45 min ( average 4:29/km ).
Puls avg 156 bpm.
Today I wanted to go out of B11 and into B12. The last KM I ran in 4:04/km just to see how it would feel. I was running in a new pair of shoes, and they were really good!
Friday 6. December 2013:
Biking on hometrainer:
Was the longest session so far on the hometrainer. I managed to keep my bpm in B11, so that was very good.
Wednesday 4. December 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 2 @ 70
Deadlift:
6 x 2 @ 60
6 x 2 @ 90
3 x 2 @ 110
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
3 sets of the plank ( 1 min - 1.30 min - 2 min )
10 x 3 Ab Wheel
60 sec x 3 Side plank
Finished off with some walking lunges 10 x 3 with 12 kg kettlebells.
Swimming with the tri club - 2200 meter.
Monday 2. December 2013:
Run 10 km - time 50 min ( average 4:59/km ).
Puls avg 145 bpm.
Goal was to keep the puls in my B11 zone, and it went well!
20 x 3 Push-ups
60 sec x 3 The Plank
Sunday 1. December 2013:
Biking on hometrainer:
20 x 3 Push-ups
Saturday 30. November 2013:
Run 9 km - time 40 min ( average 4:59/km ).
Puls avg 153 bpm.
5 hours of sleep and proberly still with alcohol in the blood, but I got out there :)
Friday 29. November 2013:
Biking on hometrainer:
I did'nt know this was a downhill route, so it was very easy. I took 10 km more afterwards.
Thursday 28. November 2013:
Swimming with the tri club - 2200 meter.
Wednesday 27. November 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
Squat:
6 x 2 @ 50
3 x 2 @ 70
Deadlift:
6 x 2 @ 80
3 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
60 sec x 3 Side plank
Tuesday 26. November 2013:
Biking on hometrainer:
It has been a while since I was on the bike, so it was a hard session. I am trying to get used to sitting on my new bike, so I was 10 min in the aerobars and 5 min up all the time.
Monday 25. November 2013:
Run 10 km - time 46 min ( average 4:38/km ).
Puls avg 160 bpm.
20 x 3 Push-ups
60 sec x 3 The plank
Wedensday 13. November 2013 to Sunday 17. November:
I was on a business trip in this period - ran 3 times ( 10+5+7 km ).
I worked out in the gym 3 times, and did a bit swimming, but nothing crazy.
Monday 11. November 2013:
Run 9 km - time 43 min ( average 4:46/km ).
Puls avg 151 bpm.
20 x 3 Push-ups
60 sec x 3 The plank
Sunday 10. November 2013:
Biking on hometrainer:
Wednesday 6. November 2013:
Run 10 km - time 46 min ( average 4:39/km ).
Puls avg 155 bpm.
20 x 3 Push-ups
60 sec x 3 The plank
Tuesday 5. November 2013:
Biking on hometrainer:
Monday 4. November 2013:
Run 8 km - time 40 min ( average 4:56/km ).
Puls avg 152 bpm.
Sunday 3. November 2013:
Biking on hometrainer:
20 x 3 Push-ups
60 sec x 3 Planken
Friday 1. November 2013:
Biking on hometrainer:
Thursday 31. October 2013:
Swimming with the tri club - 2400 meter.
Wednesday 30. October 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 80
3 x 4 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
60 sec x 3 Side plank
Tuesday 29. October 2013:
Run 9 km - time 45 min ( average 4:57/km ).
Puls avg 153 bpm.
Monday 28. October 2013:
Biking on hometrainer:
20 x 3 Push-ups
60 sec x 3 The plank
Wednesday 23. October 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
60 sec x 3 Side plank
No squats or deadlift today, legs are still hurt after the Marathon.
Sunday 20. October 2013:
Hasseris Marathon:
42.195 km - time 03:12:23
Thursday 17. October 2013:
Week 7 of 16 - running program.
Run 10 km as below - time 50 min.
2 km warm-up @ 4:41/km
4 x 1500 meter pause 1:30 min @ 3:53 - 3:56 - 3:52 - 3:55/km
2 km run-off @ 4:58/km
Goal 1: Intervals below 4:00/km - OK
Wednesday 16. October 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 80
3 x 2 @ 100
3 x 2 @ 130
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
60 sec x 3 Side plank
Swimming at Skansebadet - 2000 meter.
Tuesday 15. October 2013:
Week 7 of 16 - running program.
Run 10 km - time 45 min ( average 4:29/km ).
Average puls: 152 bpm
Max: 174 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 4:30 min per km - OK
Sunday 13. October 2013:
Week 6 of 16 - running program.
Run 20 km - time 1 hour 37 min ( average 4:52/km ).
Average puls: 155 bpm
Max: 178 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 5:00 min per km - OK
Saturday 12. October 2013:
Workout in Aalborg Powerliftning Club:
Rep / set:
Bench:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Squat:
6 x 2 @ 50
3 x 2 @ 70
3 x 2 @ 80
Deadlift:
6 x 2 @ 75
3 x 2 @ 100
3 x 2 @ 120
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 Rows
10 x 3 Push-ups with 10kg
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
60 sec x 3 Side plank
Thursday 10. October 2013:
Swimming with the tri club - 2100 meter.
Tuesday 8. October 2013:
Week 6 of 16 - running program.
Run 11 km with 700 meter up hill - time 49 min ( average 4:29/km ).
Average puls: 161 bpm
Max: 186 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 4:30 min per km - OK
Sunday 6. October 2013:
Swimming with the tri club - 2100 meter.
Week 5 of 16 - running program.
Run 16 km - time 1 hour 20 min ( average 4:58/km ).
Average puls: 157 bpm
Max: 172 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 5:00 min per km - OK
Took one round on the Hasseris marathon route, and then some more.
Saturday 5. October 2013:
Week 5 of 16 - running program.
Run 9 km as below - time 51 min.
2 km warm-up @ 4:56/km
5 x 1000 meter pause 2:50 min @ 3:43/km - 3:33/km - 3:42/km - 3:34/km - 3:43/km
2 km run-off @ 4:58/km
Goal 1: Intervals below 3:44/km - OK
20 x 3 Push-ups
60 sec x 3 The plank
Wednesday 2. October 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Tuesday 1. October 2013:
Week 5 of 16 - running program.
Run 11 km - time 46:45 min ( average 4:15/km ).
Average puls: 168 bpm
Max: 178 bpm
Goal 1: Puls 160-170 - OK
Goal 2: Average pace 4:15 min per km - OK
Saturday 28. September 2013:
Week 4 of 16 - running program.
Run 10 km - time 48:57 min ( average 4:53/km ).
Average puls: 153 bpm
Max: 166 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:00 min per km - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Thursday 26. September 2013:
Week 4 of 16 - running program.
Run 9 km - time 44:53 min ( average 4:58/km ).
Average puls: 148 bpm
Max: 179 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:00 min per km - OK
followed by:
Swimming with the tri club - 2300 meter.
Tuesday 24. September 2013:
Week 4 of 16 - running program.
Run 9 km - time 38:23 min ( average 4:15/km ).
Average puls: 159 bpm
Max: 170 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 4:30 min per km - OK
Saturday 21. September 2013:
Week 3 of 16 - running program.
Run 16 km - time 01:18 min ( average 4:54/km ).
Average puls: 151 bpm
Max: 168 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 5:00 min per km - OK
Friday 20. September 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Thursday 19. September 2013:
Swimming with the tri club @ 2700 meter.
Wednesday 18. September 2013:
Week 3 of 16 - running program.
Run 8 km as below - time 47 min.
2 km warm-up @ 4:56/km
5 x 800 meter pause 2:20 min @ 3:38/km - 3:29/km - 3:28/km - 3:32/km - 3:30/km
2 km run-off @ 4:51/km
Goal 1: Intervals below 3:44/km - OK
Monday 16. September 2013:
Week 3 of 16 - running program.
Run 12 km - time 54 min ( average 4:30/km ).
Average puls: 154 bpm
Max: 173 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 4:30 min per km - OK
20 x 3 Push-ups
60 sec x 3 Planken
Saturday 14. September 2013:
Week 2 of 16 - running program.
Run 14 km - time 1 hour 10 min ( average 4:58/km ).
Average puls: 142 bpm
Max: 156 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 5:03 min per km - OK
20 x 3 Push-ups
60 sec x 3 Planken
Thursday 12. September 2013:
Week 2 of 16 - running program.
Run 8.8 km as below - time 45 min.
2 km warm-up @ 4:47/km
4 x 1200 meter pause 1:30 min @ 3:56/km - 3:56/km - 3:55/km - 3:58/km
2 km run-off @ 4:54/km
Goal 1: Intervals below 4:04/km - OK
The last two intervals I ran without looking at my watch, and my time was right on!
Wednesday 11. September 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Swimming with the tri club:
2100 meter
Tuesday 10. September 2013:
Week 2 of 16 - running program.
Run 11 km - time 48 min ( average 4:21/km ).
Average puls: 158 bpm
Max: 177 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 4:30 min per km - OK
My pace was 4:18/km at 8 km, and then I started my hill runs - around 600 meter of hills.
Saturday 7. September 2013:
Week 1 of 16 - running program.
Run 12 km - time 58 min ( average 4:49/km ).
Average puls: 145 bpm
Max: 162 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 5:00 min per km - OK
Friday 6. September 2013:
Week 1 of 16 - running program.
Run 8 km as below - time 45 min.
2 km warm-up @ 4:39/km
5 x 800 meter pause 2:20 min @ 3:53/km - 3:45/km - 3:40/km - 3:32/km - 3:40/km
2 km run-off @ 5:00/km
Goal 1: Intervals below 3:44/km - Only 3/5.
Had a hard time finding the pace in the start, but got it in the end.
Wednesday 4. September 2013:
Swimming with the tri club:
2500 meter
Tuesday 3. September 2013:
Workout in Pandrup boxing club:
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Monday 2. September 2013:
Week 1 of 16 - running program.
Run 10 km - time 45 min ( average 4:30/km ).
Average puls: 165 bpm
Max: 183 bpm
Goal 1: Puls 141-170 - OK
Goal 2: Average pace 4:30 min per km - OK
Friday 30. August 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Thursday 29. August 2013:
Run 5 km - time 17 min 57 sec ( average 3:35/km ) - NEW PR
Was set at DHL race in Aalborg.
Monday 26. August 2013:
Run 10 km - time 50 min ( average 4:59/km ).
Average puls: 146 bpm
Max: 162 bpm
20 x 3 Push-ups
60 sec x 3 The Plank
First run since the Ironman, it was tuff and legs didnt feel that good, but I will start training from today.
Thursday 22. August 2013:
Just went out to do some swimming and sauna.
just 600 meter.
Wednesday 14. August 2013:
Running:
Run 6.26 km with 4 x 1 min fast - time 30 min ( average 4:47/km ).
Average puls: 142 bpm
Max: 174 bpm
20 x 3 Push-ups
60 sec x 3 The Plank
Monday 12. August 2013:
Bike ride:
Time: 58:48 min
Distance: 30.56 km
Speed avg: 31.2 km/h
Speed max: 45.5 km/h
Puls avg: 132 bpm
Puls max: 162 bpm
RPM avg: 87 rpm
RPM max: 114 rpm
Total raise: 86 meter
I had some IM intervals in between, looking forward to a swim tonight!
Open water swimming 2600 meter - was around 1:47/100 meter.
Saturday 10. August 2013:
Bike ride:
Time: 03:04:52 min
Distance: 90 km
Speed avg: 29.2 km/h
Speed max: 40.9 km/h
Puls avg: 132 bpm
Puls max: 154 bpm
RPM avg: 83 rpm
RPM max: 194 rpm
Total raise: 166 meter
followed by:
Week 16 of 16 - running program.
Run 4 km - time 18:30 min ( average 4:39/km ).
Average puls: 150 bpm (65%)
Max: 160 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:13 min per km - OK
Friday 9. August 2013:
Open water swimming 2200 meter - was around 1:46/100 meter.
Wednesday 8. August 2013:
Open water swimming 2000 meter - was around 1:57/100 meter.
followed by:
Week 16 of 16 - running program.
Run 6 km - time 27 min ( average 4:37/km ).
Average puls: 151 bpm (66%)
Max: 175 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:13 min per km - OK
Tuesday 6. August 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 L Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Monday 5. August 2013:
Bike ride 1:
Time: 57:58 min
Distance: 30 km
Speed avg: 31.2 km/h
Speed max: 42.2 km/h
Puls avg: 141 bpm
Puls max: 153 bpm
RPM avg: 86 rpm
RPM max: 100 rpm
Total raise: 61 meter
followed by:
Week 16 of 16 - running program.
Run 6 km - time 27 min ( average 4:32/km ).
Average puls: 149 bpm (65%)
Max: 166 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:13 min per km - OK
Last two 2 km I ran at 4:16 and 4:10/km.
10 x 3 L Pull-ups
20 x 3 Push-ups
Bike ride 2:
Time: 60 min
Distance: 30 km
Speed avg: 30.1 km/h
Speed max: 39.5 km/h
Puls avg: 142 bpm
Puls max: 158 bpm
RPM avg: 85 rpm
RPM max: 120 rpm
Total raise: 91 meter
Sunday 4. August 2013:
Open water swimming 4000 meter.
Saturday 3. August 2013:
Week 15 of 16 - running program.
Run 10 km - time 46:29 min ( average 4:38/km ).
Average puls: 150 bpm (65%)
Max: 166 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 5:13 min per km - OK
Tried out my new CEP tri suit with compression. First impression is good! I might race Ironman CPH in it, but will have to test it a few more times.
20 x 3 Push-ups
60 sec x 3 The Plank
Friday 2. August 2013:
Bike ride:
Time: 02:52:12 min
Distance: 90 km
Speed avg: 31.4 km/h
Speed max: 63.1 km/h
Puls avg: 143 bpm
Puls max: 168 bpm
RPM avg: 83 rpm
RPM max: 167 rpm
Total raise: 783 meter
Thursday 1. August 2013:
Swimming open water 2000 meter.
Wednesday 31. July 2013:
Week 15 of 16 - running program.
Run 7 km as below - total time 40 min.
2 km warm-up @ 4:57/km
3 x 1000 meter @ 3:44 - 3:31 - 3:23/km
2 km run-off @ 4:39/km
Tuesday 30. July 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Swimming open water 2000 meter
Monday 29. July 2013:
Bike ride:
Time: 03:35:45 min
Distance: 110 km
Speed avg: 30.5 km/h
Speed max: 52.5 km/h
Puls avg: 128 bpm
Puls max: 168 bpm
RPM avg: 78 rpm
RPM max: 157 rpm
Total raise: 350 meter
followed by:
Week 15 of 16 - running program.
Run 6 km as below - total time 30 min
2 km @ 4:43/km
2 km @ 4:19/km
2 km @ 4:52/km
Goal 1: 2 km at MP pace 4:26/km - OK
Friday 26. July 2013:
Open water swimming 2000 meter.
Week 14 of 16 - running program.
Run 14 km as below - total time 1 hour 10 min.
5 km warm-up @ 4:47/km
6 km marathon pace @ 4:24/km
3 km run-off @ 4:58/km
Goal 1: Average pace 4:26/km on the 6 km - OK
20 x 3 Push-ups
60 sec x 3 The plank
Thursday 25. July 2013:
Bike ride:
Time: 03:01:25 min
Distance: 90 km
Speed avg: 29.8 km/h
Speed max: 60 km/h
Puls avg: 139 bpm
Puls max: 169 bpm
RPM avg: 81 rpm
RPM max: 130 rpm
Total raise: 781 meter
Wednesday 24. July 2013:
Week 14 of 16 - running program.
Run 14 km as below - total time 1 hour 10 min.
2 km warm-up @ 4:59/km
10 km marathon pace @ 4:24/km
2 km run-off @ 4:50/km
Goal 1: Average pace 4:26/km on the 10 km - OK
20 x 3 Push-ups
60 sec x 3 The plank
Monday 22. July 2013:
Bike ride:
Time: 03:20:56 min
Distance: 100 km
Speed avg: 30.1 km/h
Speed max: 40.6 km/h
Puls avg: 135 bpm
Puls max: 167 bpm
RPM avg: 82 rpm
RPM max: 119 rpm
Total raise: 836 meter
followed by:
Week 14 of 16 - running program.
Run 7 km - time 34:49 min ( average 4:58/km ).
Average puls: 141 bpm (60%)
Max: 152 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:13 min per km - OK
Open water swimming 2000 meter.
What a day :)
Saturday 20. July 2013:
Bike ride:
Time: 03:07:00 min
Distance: 90 km
Speed avg: 28.8 km/h
Speed max: 59.6 km/h
Puls avg: 141 bpm
Puls max: 174 bpm
Friday 19. July 2013:
Week 13 of 16 - running program.
Run 22 km as below - total time 1 hour 45 min.
10 km @ 4:50/km
8 km @ 4:26/km - MP pace
4 km @ 4:59/km
Goal 1: MP 4:26/km - OK
10 x 3 L Pull-ups
20 x 3 Push-ups
Thursday 18. July 2013:
Swimming in pool 1800 meter.
Wednesday 17. July 2013:
Week 13 of 16 - running program.
Run 12 km as below - time around 1 hour
3 km warm-up
3 x 2000 meter @ 4:07 - 4:08 - 4:07/km
3 km run-off
Goal 1: Pace on intervals 4:10/km - OK
Tuesday 16. July 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Open water swimming 2400 meter.
Monday 15. July 2013:
Bike ride 1:
Time: 01:07:40 min
Distance: 30 km
Speed avg: 26.6 km/h
Speed max: 34.1 km/h
Puls avg: 135 bpm
Puls max: 150 bpm
followed by:
Week 13 of 16 - running program.
Run 8 km - time 36:51 min ( average 4:36/km ).
Average puls: 146 bpm (63%)
Max: 160 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:13 min per km - OK
I had 7m/s in my face all 30 km to work - was a tuff ride.
10 x 3 L-pull ups
20 x 3 Push-ups
Bike ride 2:
Time: 53 min
Distance: 30 km
Speed avg: 34 km/h
Speed max: 55.3 km/h
Puls avg: 139 bpm
Puls max: 160 bpm
Sunday 14. July 2013:
Week 12 of 16 - running program.
Run 10 km - time 49:40 min ( average 4:57/km ).
Average puls: 148 bpm (64%)
Max: 166 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:13 min per km - OK
Swimming in pool - 2700 meter.
Friday 12. July 2013:
Week 12 of 16 - running program.
Run 13 km - time 01:02 min ( average 4:49/km ).
Average puls: 138 bpm (58%)
Max: 149 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:13 min per km - OK
Thursday 11. July 2013:
Bike ride 1:
Time: 01:39:51 min
Distance: 50 km
Speed avg: 30.1 km/h
Speed max: 40.6 km/h
Puls avg: 137 bpm
Puls max: 157 bpm
RPM avg: 83 rpm
RPM max: 100 rpm
10 x L-Push ups
20 x 3 Push-ups
10 x 3 Triceps
10 x 3 Upright rows
60 sec x 3 The plank
Bike ride 2:
Time: 47:29 min
Distance: 25 km
Speed avg: 32 km/h
Speed max: 43.3 km/h
Puls avg: 132 bpm
Puls max: 152 bpm
RPM avg: 85 rpm
RPM max: 103 rpm
Total distance on the bike today 75 km.
Tuesday 9. July 2013:
Week 12 of 16 - running program.
Run 7 km - time 36 min ( average 5:10/km ).
Average puls: 138 bpm (58%)
Max: 164 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:13 min per km - OK
Swimming open water 2000 meter.
Monday 8. July 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Sunday 7. July 2013:
Aalborg triathlon 950m - 47km - 10.5km
Time: 02:25:21
Friday 5. July 2013:
Week 11 of 16 - running program.
Run 20 km - time 01:37:24 min ( average 4.52/km ).
Average puls: 156 bpm (69%)
Max: 175 bpm
Goal 1: Puls 141-173 - OK
Goal 2: Average pace 4:52 min per km - OK
Thursday 4. July 2013:
Bike ride:
Time: 56:15 min
Distance: 30 km
Speed avg: 32 km/h
Speed max: 44.7 km/h
Puls avg: 149 bpm
Puls max: 166 bpm
RPM avg: 84 rpm
RPM max: 107 rpm
Swimming open water 1500 meter.
Wednesday 3. July 2013:
Week 11 of 16 - running program.
Run 8 km - as below:
2 km warm-up @ 4:56/km
4 km @ 4:02/km
2 km run-off @ 5:03/km
Goal 1: Average pace on the 4 km 3:53/km - NO
My legs hasent recovered from Aarhus yet, im not up to full speed yet!
Tuesday 2. July 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab Wheel
Swimming open water 1200 meter.
Monday 1. July 2013:
Bike ride:
Time: 59:40 min
Distance: 30 km
Speed avg: 30.2 km/h
Speed max: 40.7 km/h
Puls avg: 142 bpm
Puls max: 159 bpm
RPM avg: 85 rpm
RPM max: 105 rpm
followed by:
Week 11 of 16 - running program.
Run 8 km - time 35:57 min ( average 4.29/km ).
Average puls: 157 bpm (70%)
Max: 171 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 4:52 min per km - OK
10 x 3 L Pull-ups
20 x 3 Push-ups
10 x 3 Biceps
60 sec x 3 The plank
Sunday 30. June 2013
Open water swimming 2000 meter.
200-200-600-600-200-200 meter.
All below 2m/100meter.
Friday 28. June 2013:
Bike ride 1:
Time: 48:16 min
Distance: 26 km
Speed avg: 32.4 km/h
Speed max: 41.1 km/h
Puls avg: 139 bpm
Puls max: 150 bpm
RPM avg: 84 rpm
RPM max: 99 rpm
10 x 3 L Pull-ups
20 x 3 Push-ups
10 x 2 Ab wheel
60 sec x 2 The plank
Bike ride 2:
Time: 57:41 min
Distance: 25 km
Speed avg: 26.1 km/h
Speed max: 35.5 km/h
Puls avg: 138 bpm
Puls max: 161 bpm
RPM avg: 78 rpm
RPM max: 95 rpm
7ms of wind right in my face on the way home!
Wednesday 26. June 2013:
10 km run @ 4:55/km.
Tuesday 18. June 2013:
Open water swimming 2000 meter.
Monday 17. June 2013:
Bike ride 1:
Time: 01:05:30 min
Distance: 30 km
Speed avg: 27.5 km/h
Speed max: 35.4 km/h
Puls avg: 141 bpm
Puls max: 152 bpm
RPM avg: 83 rpm
RPM max: 103 rpm
followed by:
Week 10 of 16 - running program.
Run 8 km - time 39:14 min ( average 4.53/km ).
Average puls: 147 bpm (63%)
Max: 154 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:07 min per km - OK
10 x 3 L Pull-ups
10 x 3 Push-ups
Bike ride 2:
Time: 52:40 min
Distance: 30 km
Speed avg: 34.2 km/h
Speed max: 51.4 km/h
Puls avg: 144 bpm
Puls max: 163 bpm
RPM avg: 86 rpm
RPM max: 103 rpm
Total biking today 60 km.
Saturday 15. June 2013:
Ran the KMD 4-18-4 as a relay. I was running.
4 km @ 13:57 ( 3:29/km )
followed by:
Week 9 of 16 - running program.
Run 10 km - time 49:40 min ( average 4.57/km ).
Average puls: 159 bpm ( 71% )
Max: 171 bpm
Goal 1: Average pace 5:07/km - OK
Goal 1: Average puls 141-173 bpm - OK
Friday 14. June 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
60 sec x 3 The plank
10 x 3 Ab wheel
Thursday 13. June 2013:
Swimming with the tri club 2600 meter.
Wednesday 12. June 2013:
Bike ride:
Time: 01:39:22 min
Distance: 50 km
Speed avg: 30.2 km/h
Speed max: 39.3 km/h
Puls avg: 144 bpm
Puls max: 159 bpm
RPM avg: 88 rpm
RPM max: 110 rpm
10 x 3 L Pull-ups
20 x 3 Push-ups
10 x 3 Biceps
60 sec x 3 The plank
Week 9 of 16 - running program.
Run 8.5 km as below - time 42 min.
2 km warm-up @ 4:55/km
3 x 1500 meter with 1.30 min break @ 4:05 - 4:12 - 4:04/km
2 km run-off @ 4:53/km
Goal 1: Intervals below 4:04/km - 1/3 - not good.
I use the interval feature on my garmin, but it really sucks since you can only see currect speed. It mixes up all your totals, so the average speed isent shown. So either you run to fast or to slow.
Tuesday 11. June 2013:
Open water swimming 2000 meter.
Monday 10. June 2013:
Bike ride 1:
Time: 52:06 min
Distance: 25 km
Speed avg: 30 km/h
Speed max: 40.5 km/h
Puls avg: 147 bpm
Puls max: 166 bpm
RPM avg: 86 rpm
RPM max: 103 rpm
followed by:
Week 9 of 16 - running program.
Run 8 km - time 38:22 min ( average 4.47/km ).
Average puls: 151 bpm (66%)
Max: 160 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:07 min per km - OK
10 x 3 L Pull-ups
20 x 3 Push-ups
60 sex x 3 The plank
Bike ride 2:
Time: 42:29 min
Distance: 25 km
Speed avg: 35.5 km/h
Speed max: 56.8 km/h
Puls avg: 151 bpm
Puls max: 172 bpm
RPM avg: 92 rpm
RPM max: 116 rpm
Sunday 9. June 2013:
Open water swimming 3000 meter.
Saturday 8. June 2013:
Bike ride:
Time: 02:14:33 min
Distance: 70 km
Speed avg: 31.2 km/h
Speed max: 44.6 km/h
Puls avg: 140 bpm
Puls max: 171 bpm
RPM avg: 85 rpm
RPM max: 110 rpm
Friday 7. June 2013:
Week 8 of 16 - running program.
Run 8 km - time 39:50 min ( average 4.58/km ).
Average puls: 142 bpm ( 60% )
Max: 156 bpm
Goal 1: Average pace 5:07/km - OK
Goal 1: Average puls 141-157 bpm - OK
Thursday 6. June 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
60 sec x 3 The plank
10 x 3 Ab wheel
Wednesday 5. June 2013:
1000 meter swim and 8 km run:
Svøm: 16:58
T1: 1:22
Løb: 32:19
Total time: 50:39
Tuesday 4. June 2013:
Bike ride:
Time: 01:36:16 min
Distance: 50 km
Speed avg: 31.2 km/h
Speed max: 39.4 km/h
Puls avg: 146 bpm
Puls max: 160 bpm
RPM avg: 85 rpm
RPM max: 105 rpm
Monday 3. June 2013:
Week 8 of 16 - running program.
2 km warm-up
5 km max test - time 18:10.42 - NEW PR ( 3:37/km )
1 km run-off
Total 8 km - time around 35 min.
Average puls: 181 bpm
Max: 191 bpm
Sunday 2. June 2013:
Open water swimming 2000 meter.
I would call this my first time in real open water, since I couldent see the bottom:
We swam 200-200-600-600-200-200 meter. All of the were below 2 min/100m, the fastest around 1:45.
Saturday 1. June 2013:
Week 7 of 16 - running program.
Run 14 km - time 1:08 min ( average 4.51/km ).
Average puls: 150 bpm ( 65% )
Max: 169 bpm
Goal 1: Average pace 5:07/km - OK
Goal 1: Average puls 141-171 bpm - OK
Nice run with a low puls, the last 2 km i ran with a average of 4:05/km.
Friday 31. May 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
60 sec x 3 The plank
10 x 3 Ab wheel
Thursday 30. May 2013:
Bike ride 1:
Time: 01:25:45 min
Distance: 45 km
Speed avg: 31.5 km/h
Speed max: 41.1 km/h
Puls avg: 148 bpm
Puls max: 166 bpm
RPM avg: 84 rpm
RPM max: 106 rpm
Bike ride 2:
Time: 47:36 min
Distance: 25 km
Speed avg: 31.6 km/h
Speed max: 48 km/h
Puls avg: 145 bpm
Puls max: 173 bpm
RPM avg: 84 rpm
RPM max: 115 rpm
Total biking today 70 km - time 2 hours 20 min.
Swimming with the tri club 2400 meter.
Wednesday 29. May 2013:
Week 7 of 16 - running program.
Run 8 km - time 40:00 min
Ran as below:
2 km warm-up
4 x 1000 meter ( 3:35 - 3:29- 3:40 - 3:43/km )
2 km run-off
Average puls: 156 bpm
Max: 182 bpm
Goal 1: Intervals below 3:47/km - OK
Monday 27. May 2013:
Bike ride 1:
Time: 55:00 min
Distance: 30 km
Speed avg: 32.8 km/h
Speed max: 41.3 km/h
Puls avg: 144 bpm
Puls max: 162 bpm
RPM avg: 86 rpm
RPM max: 110 rpm
followed by:
Week 7 of 16 - running program.
Run 7 km - time 45 min ( average 4.57/km ).
Average puls: 146 bpm (63%)
Max: 157 bpm
Goal 1: Puls 141-157 - OK
Goal 2: Average pace 5:07 min per km - OK
Bike ride 2:
Time: 01:02:56 min
Distance: 26.5 km
Speed avg: 25.5 km/h
Speed max: 34.3 km/h
Puls avg: 137 bpm
Puls max: 147 bpm
RPM avg: 73 rpm
RPM max: 90 rpm¨
The wind in my face really killed the trip home on the bike. I just couldent push though it.
Total biking today 56.5 km - time 2 hours.
Sunday 26. May 2013:
Swimming with the tri club 2800 meter.
Saturday 25. May 2013:
Week 6 of 16 - running program.
Run 12 km - time 58:30 min ( average 4.52/km ).
Goal 1: Average pace 5:07/km - OK
No puls info on this run, but I think it was low.
Friday 24. May 2013:
Bike ride 1:
Time: 50 min
Distance: 25 km
Speed avg: 28 km/h
Speed max: 39.3 km/h
RPM avg: 78 rpm
RPM max: 97 rpm
followed by:
Week 6 of 16 - running program.
Run 8.5 km - time 40:00 min
Ran as below:
2 km warm-up
3 x 1500 meter ( 3:56 - 4:01 - 4:09/km )
2 km run-off
Average puls: 155 bpm
Max: 173 bpm
Goal 1: Intervals at 4:04/km - Only 2/3 complete
Started my day off with finding my bike FLAT, so I had to change my first tire which took me 30 min, and besides that I could feel I lost so much energy on it. Worst bike ride ever was today, but the run afterwards was fine even though I was running late.
Bike ride 2:
Time: 44 min
Distance: 25 km
Speed avg: 33.7 km/h
Speed max: 47.7 km/h
Puls avg: 143 bpm
Puls max: 157 bpm
RPM avg: 84 rpm
RPM max: 101 rpm
Thursday 23. May 2013:
Swimming with the tri club 2400 meter.
Tuesday 21. May 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
60 sec x 3 The plank
10 x 3 Ab wheel
Week 6 of 16 - running program.
Run 6 km - time 30:00 min ( average 4.56/km )
Ran as below:
2 km warm-up
5 x 200 meter up hill
3 km run-off
Average puls: 146 bpm (63%)
Max: 179 bpm
Goal 1: Puls 141-157- OK
Monday 20. May 2013:
Bike ride:
Time: 02:05:00 min
Distance: 65 km
Speed avg: 31.8 km/h
Speed max: 43 km/h
Puls avg: 142 bpm
Puls max: 161 bpm
RPM avg: 85 rpm
RPM max: 105 rpm
Good ride with lots of speed, the way out average was 29 km/h, but on the way back I was doing around 35 km/h. Puls was low and my legs was feeling good.
Sunday 19. May 2013:
Swimming total: 2100 meter
I swam some 200 meter and 300 meter intervals.
Saturday 18. May 2013:
Week 5 of 16 - running program.
Run 10 km - time 49:66 min ( average 4.59/km ).
Average puls: 150 bpm (65%)
Max: 162 bpm
Goal 1: Puls 141-173- OK
Goal 2: Average pace 5:07 min per km - OK
Friday 17. May 2013:
Bike ride 1:
Time: 54:12 min
Distance: 30 km
Speed avg: 33.2 km/h
Speed max: 44.5 km/h
Puls avg: 148 bpm
Puls max: 162 bpm
RPM avg: 82 rpm
RPM max: 101 rpm
10 x L Pull-ups
10 x 3 Push-ups
Thursday 16. May 2013:
Swimming with the tri club 2750 meter.
Tuesday 14. May 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 1 @ 100
and then i pulled something in my back - fuck.
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab wheel
Run 8 km as below:
2 km warm-up @ 4:54/km
4 x 1000 meter with 3 min break @ 3:44 - 3:26 - 3:49 - 3:44/km
2 km run-off @ 5:02/km
Total time: 45 min.
Goal: Intervals 1000 meter below 3:47/km - 3/4 done.
The last two intervals was with a wind in my face, so they were very hard!
Monday 13. May 2013:
Bike ride 1:
Time: 56:50 min
Distance: 30 km
Speed avg: 31.7 km/h
Speed max: 38.9 km/h
Puls avg: 145 bpm
Puls max: 165 bpm
RPM avg: 83 rpm
RPM max: 103 rpm
followed by:
Run 6 km - time 29:53 min ( average 4:58km ).
10 x 3 L Pull-ups
20 x 3 Push-ups
60 sec x 3 The Plank
10 x 3 Biceps
Bike ride 2:
Time: 59:55 min
Distance: 30 km
Speed avg: 30 km/h
Speed max: 40.5 km/h
Puls avg: 141 bpm
Puls max: 155 bpm
RPM avg: 81 rpm
RPM max: 101 rpm
Saturday 11. May 2013:
Run 10 km - time 50:39 min ( average 5:03km ).
Average puls: 145 bpm (62%)
Max: 158 bpm
20 x 3 Push-ups
60 sex x 3 The Plank
Thursday 9. May 2013:
Holstebro Triathlon 1/6 Ironman.
650m swim - 30km bike - 7km run.
Sunday 5. May 2013:
Swimming with the tri club:
Total 3000 meter.
Bike ride:
Time: 02:16:20 min
Distance: 63.5 km
Speed avg: 28.0 km/h
Speed max: 50.4 km/h
RPM avg: 84 rpm
RPM max: 112 rpm
This was my last bike ride before my first tri competition thursday. I went with the tri club for the first time. It was a tough route with a lot of hills, but I keept a decent pace!
Saturday 4. May 2013:
Run 8 km as below:
2 km warm-up @ 5:00/km
4 x 1000 meter - 2 min break ( 3:56 - 3:51 - 3:48 - 3:50/km )
2 km run-off @ 5:10/km
Total time around 40 min.
20 x 3 Push-ups
60 sec x 3 The Plank
Friday 3. May 2013:
Bike ride 1:
Time: 59:55 min
Distance: 30 km
Speed avg: 30.4 km/h
Speed max: 46.2 km/h
RPM avg: 82 rpm
10 x 3 L Pull-ups
20 x 3 Push-ups
10 x 3 Ab wheel
60 sec x 3 The Plank
Bike ride 2:
Time: 59:21 min
Distance: 30 km
Speed avg: 30.1 km/h
RPM avg: 85 rpm
Total biking today 60 km - time 2 hours.
Dont have all the info from the bike rides since my computer fucked up.
Thursday 2. May 2013:
Swimming with the tri club 2450 meter.
Training in Spain from 25/4 to 2/5:
2 runs - total 18 km.
2 swims in open water and wetsuit - total 2 km.
Was nice being in the wetsuit even though swimming in open water is tuffer than i thought.
Wednesday 24. April 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab wheel
Swimming 1000 meter - time 35 min.
1 x 200 m crawl
8 x 100 m crawl
Tuesday 23. April 2013:
Run 10 km - time 45:07 min ( average 4:30/km ).
Average puls: 161 bpm (71%)
Max: 173 bpm
I'm done with my 16 week running problem, so I'm trying to figure out what to do from now on, and untill we hit August.
Todays run was done with tired legs from the biking yesterday, but I keept the pace, but with a higher puls than expected.
Monday 22. April 2013:
Bike ride 1:Time: 59:55 min
Distance: 30 km
Speed avg: 30.1 km/h
Speed max: 38.2 km/h
Puls avg: 150 bpm
Puls max: 166 bpm
RPM avg: 82 rpm
RPM max: 140 rpm
10 x 3 L Pull-ups
20 x 3 Push-ups
10 x 3 Flat bench d/B
10 x 3 Ab wheel
60 sec x 3 The Plank
Bike ride 2:
Time: 59:21 min
Distance: 30 km
Speed avg: 30.4 km/h
Speed max: 44.5 km/h
Puls avg: 148 bpm
Puls max: 163 bpm
RPM avg: 85 rpm
RPM max: 107 rpm
Total biking today 60 km - time 2 hours.
Friday 19. April 2013:
Week 16 of 16 - running program.
Run 5 km - time 22 min ( average 4:24/km ).
Average puls: 160 bpm (71%)
Max: 181 bpm
20 x 3 Push-ups
60 sec x 3 The Plank
Thursday 18. April 2013:
Week 16 of 16 - running program.
Run 6 km - time 32 min ( average 5:18/km ).
Just a slow run with 1000 meter up hill.
Swimming:
Distance: 2300 meter
Time: 01:10:40
A lot of different drills today + 12 x 50 meter and 7 x 100 meter intervals.
Wednesday 17. April 2013:
Bike ride 1:
Time: 52:00 min
Distance: 25 km
Speed avg: 29.1 km/h
Speed max: 41.5 km/h
Puls avg: 154 bpm
Puls max: 176 bpm
RPM avg: 83 rpm
RPM max: 106 rpm
Nice ride to work with a mean wind, I had to wait a few times for a buddy, if not I would have been on a average between 30-33 km/h.
Bike ride 2:
Time: 49:48 min
Distance: 26 km
Speed avg: 31.5 km/h
Speed max: 40.7 km/h
Puls avg: 155 bpm
Puls max: 169 bpm
RPM avg: 86 rpm
RPM max: 105 rpm
Total biking today 51 km - time 1 hour 40 min.
Tuesday 16. April 2013:
Week 16 of 16 - running program.
Run 7 km - time 36 min ( average 5:12/km ).
Average puls: 138 bpm (58%)
Max: 152 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
Monday 15. April 2013:
Biking:
Time: 01:55:54 min
Distance: 60 km
Speed avg: 31.1 km/h
Speed max: 43.1 km/h
Puls avg: 152 bpm
Puls max: 164 bpm
RPM avg: 88 rpm
RPM max: 103 rpm
Sunday 14. April 2013:
Swimming with the tri club 2600 meter.
Week 15 of 16 - running program.
Run 10 km - time 52 min ( average 5:12/km ).
Average puls: 144 bpm (61%)
Max: 161 bpm
Goal 1: Puls 147-161 - OK
Goal 2: Average pace 5:16 min per km - OK
Saturday 13. April 2013:
Week 15 of 16 - running program.
Run 8 km as below:
2 km @ 5:15/km
3 x 1000 meter @ 3:49 - 3:47 - 3:42/km
3 km run-off 5:36/km
Total time: 40 min.
Friday 12. April 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
Did some sets with empty bar since my hand is hurt after playing ice hockey.
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab wheel
Tuesday 9. April 2013:
Biking:
Time: 55:12 min
Distance: 25 km
Speed avg: 27.2 km/h
Speed max: 40.4 km/h
Puls avg: 154 bpm
Puls max: 164 bpm
RPM avg: 77 rpm
RPM max: 124 rpm
Followed by:
Week 15 of 16 - running program.
Run 6 km as below:
3 km @ 4:53/km
2 km marathon pace @ 4:26/km
1 km run-off 5:00/km
Total time: 30 min
Biking:
Time: 1:08:00 min
Distance: 25 km
Speed avg: 22.1 km/h
Speed max: 37.4 km/h
Puls avg: 141 bpm
Puls max: 151 bpm
RPM avg: 71 rpm
RPM max: 141 rpm
Total biking today 50 km - time 2 hours.
Tired legs and a mean wind killed the ride home from work. I also felt like getting of the bike and walking instead!
Monday 8. April 2013:
Biking to work and back:
Time: 58:09 min
Distance: 26.29 km
Speed avg: 27.1 km/h
Speed max: 39.9 km/h
Puls avg: 141 bpm
Puls max: 162 bpm
RPM avg: 75 rpm
RPM max: 118 rpm
and
Time: 54:45 min
Distance: 25 km
Speed avg: 27.4 km/h
Speed max: 40.5 km/h
Puls avg: 147 bpm
Puls max: 163 bpm
RPM avg: 79 rpm
RPM max: 96 rpm
Total biking today 51 km - time 1 hour 50 min.
10 x 3 Pull-ups
10 x 3 Ab wheel
10 x 3 Push-ups
Saturday 6. April 2013:
Week 14 of 16 - running program.
Run 14 km as below:
5 km warm-up 5:03/km
6 km marathon pace @ 4:30/km
3 km run-off 5:04/km
Average puls: 159 bpm (71%) on the 6 km marathon pace
Max: 166 bpm
Goal 1: Speed on marathon pace 4:30/km - OK
Goal 2: Puls on marathon pace 147-161 bpm - OK
Total time: 1 hour 10 min
Friday 5. April 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
60 sec x 3 The plank
10 x 3 Ab wheel
Swimming with the tri club:
Around 1500 meter, I dont know exactly since this was a special traning session with a lot of exercises.
Thursday 4. April 2013:
Week 14 of 16 - running program.
Run 14 km as below:
2 km warm-up 4:56/km
10 km marathon pace @ 4:29/km
2 km run-off 5:14/km
Average puls: 161 bpm (72%) on the 10 km marathon pace
Max: 175 bpm
Goal 1: Speed on marathon pace 4:30/km - OK
Goal 2: Puls on marathon pace 147-161 bpm - OK
Total time: 1 hour 5 min
Had really tired legs today, but I got though it.
I just signed up for my first marthon. It will be on the 4th of Maj.
Wednesday 3. April 2013:
Biking to work and back:
Time: 53:26 min
Distance: 25 km
Speed avg: 28 km/h
Speed max: 44.1 km/h
Puls avg: 154 bpm
Puls max: 168 bpm
RPM avg: 81 rpm
RPM max: 99 rpm
and
Time: 57:10 min
Distance: 25 km
Speed avg: 26.3 km/h
Speed max: 41.1 km/h
Puls avg: 148 bpm
Puls max: 164 bpm
RPM avg: 81 rpm
RPM max: 98 rpm
Total biking today 50 km - time 1 hour 50 min.
10 x 3 Pull-ups
10 x 3 Ab wheel
20 x 3 Push-ups
60 sec x 3 The Plank
Swimming with the tri club:
2600 meter in total.
Tuesday 2. April 2013:
Week 14 of 16 - running program.
Run 7 km around 5:16/km.
Time around 35-40 min.
My watch ran out of battery, so dont have any stats. Proberly a good thing since my legs were totally broken down this morning.
Monday 1. April 2013:
Biking:
Time: 2:33:17
Distance: 70 km
Speed avg: 27.4 km/h
Speed max: 42.2 km/h
Puls avg: 148 bpm
Puls max: 167 bpm
RPM avg: 81 rpm
RPM max: 103 rpm
First time on my bike, and it felt great. Looking forward to the next one already!!!
Around 80 RPM feels perfect for me. I need to work on my speed, and in general endurance on a bike.
Sunday 31. March 2013:
Week 13 of 16 - running program.
Run 22 km as below:
8 km warm-up 5:13/km
8 km marathon pace @ 4:28/km
6 km run-off 5:13/km
Average puls: 168 bpm (76%) on the 8 km marathon pace
Max: 177 bpm
Goal 1: Speed on marathon pace 4:30/km - OK
Goal 2: Puls on marathon pace 147-161 bpm - To high
Total time: 1 hour 50 min
20 x 3 Push-ups
60 sec x 3 The Plank
Saturday 30. March 2013:
Swimming with the tri club:
3150 meter in total.
Thursday 28. March 2013:
1 hour spinning in Fitness World.
Week 13 of 16 - running program.
Run 10 km as below:
2 km warm-up 5:23/km
3 x 2000 meter @ 4:12/km
2 km run-off 5:04/km
Average puls: 169 bpm (76%) on the 2000 meters.
Max: 178 bpm
Goal 1: Speed on 2000 meters 4:14/km - OK
Goal 2: Puls on intervals 161-176 bpm - OK
Total time: 50 min
Wednesday 27. March 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
3 x 1 @ 80
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
60 sec x 3 The plank
10 x 3 Ab wheel
Tuesday 26. March 2013:
1 hour spinning in Fitness World.
Average puls: 152 bpm
Max: 177 bpm
Around 25 km.
Swimming:
2000 meter in total.
Monday 25. March 2013:
Week 13 of 16 - running program.
Run 8 km - time 42 min ( average 5:15/km ).
Average puls: 139 bpm (58%)
Max: 149 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
20 x 3 Push-ups
60 sec x 3 Planken
Sunday 24. March 2013:
Week 12 of 16 - running program.
Run 10 km - time 52 min ( average 5:11/km ).
Average puls: 145 bpm (62%)
Max: 168 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
20 x 3 Push-ups
60 sec x 3 Planken
Thursday 21. March 2013:
1 hour spinning in Fitness World.
Average puls: 144 bpm
Max: 168 bpm
Around 20 km.
Wednesday 20. March 2013
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Leg press
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab wheel
10 x 3 Russian twist
Tuesday 19. March 2013:
1 hour spinning in Fitness World.
Week 12 of 16 - running program.
Run 14 km - total time 60 min
2 km warm-up @ 4:54/km
10 km MAX test @ 3:59/km - time 39:51:87 - NEW PR!
2 km run-off @ 5:46/km
Stats on the 10 km MAX test:
Average puls: 171 bpm (78%)
Max: 185 bpm
Goal 1: BELOW 40 min on 10 km - OK
Another milestone has been reached - below 40 min on 10 km!!!!
Monday 18. March 2013:
Week 12 of 16 - running program.
Run 7 km - time 35 min ( average 5:03/km ).
Average puls: 144 bpm (61%)
Max: 160 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
The wind today was a killer!
20 x 3 Push-ups
60 sec x 3 Planken
Sunday 17. March 2013:
Swimming with the tri club:
Total 2600 meter.
Saturday 16. March 2013:
Week 11 of 16 - running program.
Run 24 km - time 1 hour 59 min ( average 4:58/km ).
Average puls: 154 bpm (68%)
Max: 173 bpm
Goal 1: Puls 132-161 - OK
Goal 2: Average pace 5:16 min per km - OK
Friday 15. March 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab wheel
Thursday 14. March 2013:
1 hour spinning in Fitness World.
Average puls: 156 bpm
Max: 179 bpm
Around 25 km.
Wednesday 13. March 2013:
Week 11 of 16 - running program.
Run 8 km as below:
2 km warm-up 5:05/km
4 km @ 4:06/km
2 km run-off 4:58/km
Average puls: 165 bpm (75%) on the fast 4 km.
Max: 171 bpm
Goal 1: Speed on 4 km 4:14/km - OK
Goal 2: Puls on intervals 165-180 bpm - OK
Total time: 40 min.
Tuesday 12. March 2013:
1 hour spinning in Fitness World.
Average puls: 146 bpm
Max: 166 bpm
Monday 11. March 2013:
Week 11 of 16 - running program.
Run 8 km - time 41 min ( average 5:08 min per km ).
Average puls: 141 bpm (60%)
Max: 155 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Sunday 10. March 2013:
Swimming with the tri club:
Total 3000 meter.
Followed by:
Week 10 of 16 - running program.
Run 17 km - time 1 hour 25 min ( average 5:02 min per km ).
Average puls: 159 bpm (71%)
Max: 178 bpm
Goal 1: Puls 132-161 - OK
Goal 2: Average pace 5:16 min per km - OK
Total time on my workout today was 3 hours 25 min. The last 5 km on the run was tuff since I could feel that I used up all my energy. Next time I'll bring water, and maybe a gel more.
The run was 2½ rounds on the "Brutal Marathon" route with a mean wind today!
Friday 8. March 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
60 sec x 3 The plank
10 x 3 Ab wheel
10 x 3 Push-ups
Thursday 7. March 2013:
1 hour spinning in Fitness World.
Average puls: 151 bpm
Max: 170 bpm
Swimming with the tri club:
Total 2800 meter.
Wednesday 6. March 2013:
Week 10 of 16 - running program.
Run 8 km as below:
2 km warm-up 5:10/km
2 x 2000 meter 4:12/km
2 km run-off 5:00/km
Goal 1: Speed on 2000 meter 4:14/km - OK
Goal 2: Puls on intervals 161-176 bpm - OK
Total time: 40 min.
Tuesday 5. March 2013:
1 hour spinning in Fitness World.
Average puls: 139 bpm
Max: 156 bpm
10 x 4 Flat Bench d/b
10 x 3 Decline Bench d/b
20 x 3 Abs
Monday 4. March 2013:
Week 10 of 16 - running program.
Run 8 km - time 40 min ( average 5:01 min per km ).
Average puls: 146 bpm (70%)
Max: 159 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Sunday 3. March 2013:
Swimming with the tri club:
Total 3000 meter.
Saturday 2. March 2013:
Week 9 of 16 - running program.
Run 14 km - time 1 hour 10 min ( average 5:00 min per km ).
Average puls: 158 bpm (70%)
Max: 179 bpm
Goal 1: Average pace 5:16 min per km - OK
Goal 2: Average puls 132-161 bpm - OK
2 rounds on the famous "brutal marathon" route.
Friday 1. March 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
1 x 1 @ 120
1 x 1 @ 140
1 x 1 @ 150
1 x 1 @ 160
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab wheel
Thursday 28. Februar 2013:
1 hour spinning in Fitness World.
Average puls: 138 bpm
Max: 153 bpm
Swimming with the tri club:
Total 3000 meter.
Wednesday 27. Februar 2013:
Week 9 of 16 - running program.
Run 8.5 km as below:
2 km warm-up 5:14/km
3 x 1500 meter 4:12/km
2 km run-off 5:05/km
Goal 1: Speed on 1500 meter 4:14/km - OK
Total time: 35 min.
20 x 3 Push-ups
Tuesday 26. Februar 2013:
1 hour spinning in Fitness World.
Average puls: 137 bpm
Max: 165 bpm
Monday 25. Februar 2013:
Week 9 of 16 - running program.
Run 8 km - time 42 min ( average 5:13 min per km ).
Average puls: 149 bpm (71%)
Max: 171 bpm
Goal 1: Puls 132-147 - To high
Goal 2: Average pace 5:16 min per km - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Saturday 23. Februar 2013:
Week 8 of 16 - running program.
Run 8 km - time 35 min total.
1 km warm-up
5 km MAX test - time 19:25 ( average pace 3:52/km )
2 km run-off
I could feel my legs were tired before I started the run, and I've gained some weight since my last 5k time. Still I had high expectations to my self, but even though it was a new PR, I had hoped for a even better time. I improved 25 sec, and my max puls seems to have gone from 190 bpm to 205 bpm, so that is good!
5 km stats:
Average puls: 179 bpm
Max: 205 bpm
Splits 3:38, 3:53, 4:04, 4:00, 3:47/km
Long crisis in the middle did that I didnt break 19 min!
Swimming with the tri club:
2 x 100m crawl, 50m breast with crawl legs, 50m back legs, 100m crawl
A lot of technique.
4 x 200m crawl
4 x 125m crawl - N1
Total 2500 meter.
Very nice swimming session today - the technique and my breath felt very good.
Friday 22. Februar 2013:
Workout in Pandrup boxing club 7.00-8.45 Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab wheel
Thursday 21. Februar 2013:
1 hour spinning in Fitness World.
Average puls: 138 bpm
Max: 157 bpm
Wednesday 20. Februar 2013:
1 hour spinning in Fitness World.
Average puls: 129 bpm
Max: 150 bpm
Week 8 of 16 - running program.
Run 8 km - time 42 min ( average 5:14 min per km ).
Average puls: 143 bpm (68%)
Max: 154 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Tuesday 19. Februar 2013:
1 hour spinning in Fitness World.
Average puls: 134 bpm
Max: 153 bpm
Swimming in Skanse badet:
100m breast
100m crawl
4 x 200m crawl
2 x 500m crawl with pull-bouy
Total 2000 meter.
Monday 18. Februar 2013:
Week 8 of 16 - running program.
Run 6 km - time 31 min ( average 5:13 min per km ).
Average puls: 144 bpm (69%)
Max: 170 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Saturday 16. Februar 2013:
Week 7 of 16 - running program.
Run 14 km - time 1 hour 8 min ( average 4:53 min per km ).
No puls on this run since my watch messed up.
Goal 1: Average pace 5:16 min per km - OK
I went 2 rounds on the famous "brutal marathon" route. It's a run with lots of hills and different environment.
Friday 15. Februar 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Leg press
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
60 sec x 3 The plank
15-20 x 3 Ab wheel
Thursday 14. Februar 2013:
1 hour spinning in Fitness World.
Average puls: 149 bpm
Max: 168 bpm
Swimming in the tri-club:
Total 2700 meter.
Wednesday 13. Februar 2013:
Week 7 of 16 - running program.
Run 8 km as below:
2 km warm-up 5:01/km
4 x 1000 meter 3.40/km - puls around 170 bpm ( pause 2-3min )
2 km run-off 5:15/km
Goal 1: Average puls on 1000 meter between 176-190 bpm - OK
Goal 2: Speed on 1000 meter 3:51/km - OK
Total time: 36 min.
Tuesday 12. Februar 2013:
1 hour spinning in Fitness World.
Average puls: 139 bpm
Max: 157 bpm
Monday 11. Februar 2013:
Week 7 of 16 - running program.
Run 7 km - time 36 min ( average 5:15 min per km ).
Average puls: 142 bpm (68%)
Max: 163 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
I put in a 500 meter hill, and still managed to keep a low puls.
Sunday 10. Februar 2013:
Swimming with the tri club:
300m crawl
50m back legs
50m breast with crawl legs
300m crawl
600m technique
Crawl 400-300-200-100m
200m board
4 x 100m crawl
1 x 100m breast
Total 3000 meter.
1 hour spinning in Fitness World.
Average puls: 151 bpm
Max: 172 bpm
Saturday 9. Februar 2013:
Week 6 of 16 - running program.
Run 12 km - time 1 hour 2 min ( average 5:14 min per km ).
Average puls: 147 bpm (70%)
Max: 166 bpm
Goal 1: Puls 132-161 - OK
Goal 2: Average pace 5:16 min per km - OK
Very nice run with a low puls!
Friday 8. Februar 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Back legs
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
60 sec x 3 The plank
10 x 3 Ab wheel
Thursday 7. Februar 2013:
1 hour spinning in Fitness World.
Average puls: 152 bpm
Max: 167 bpm
Swimming in Skansebadet:
100m breast
100m crawl 2:06 min
Main series:
200m crawl 4:14 min
300m crawl 7:05 min
400m crawl 9:45 min
500m crawl 12:20 min
400m crawl 10:20 min
300m crawl 7:57 min
200m crawl 4:58 min
Total 2500 meter.
Wednesday 6. Februar 2013:
Week 6 of 16 - running program.
Run 8.5 km as below:
2 km warm-up 5:07/km
3 x 1500 meter 4:09/km - puls around 167 bpm
2 km run-off 5:09/km
Goal 1: Average puls on 1500 meter between 161-176 bpm - OK
Goal 2: Speed on 1500 meter 4:14/km - OK
Tuesday 5. Februar 2013:
1 hour spinning in Fitness World.
Average puls: 149 bpm
Max: 168 bpm
Monday 4. Februar 2013:
Week 6 of 16 - running program.
Run 6 km including 600 meter up hill - time 31 min ( average 5:16 min per km ).
Dont have any puls today since my watch fucked up.
Sunday 3. Februar 2013:
Swimming in the tri-club: 200m crawl
50m back legs
50m breast with crawl legs
200m crawl
and some other stuff with swimming feet and pull-boy.
Total 2500 meter.
Wasent really in the mood for swimming today, so it wasent the best training session.
Saturday 2. Februar 2013:
Week 5 of 16 - running program.
Run 10 km - time 52:30 min ( average 5:14 min per km ).
Average puls: 144 bpm (68%)
Max: 156 bpm
Goal 1: Puls 132-161 - OK
Goal 2: Average pace 5:16 min per km - OK
Very nice run with a low puls!
Friday 1. Februar 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Pushdown
Super set:
60 sec x 3 The plank
60 sec x 3 Ab wheel
Thursday 31. January 2013:
1 hour spinning in Fitness World:
Average puls: 160 bpm
Max: 173 bpm
Swimming in the tri-club:
Total 2700 meter.
Wednesday 30. January 2013:
Week 5 of 16 - running program.
Run:
2 km warm-up - 5:05/km - average puls 143.
4 x 1000m - 3:44/km - average puls 170.
2 km run-off - 5:23/km - average puls 150.
Total time 35 min and 8 km.
20 x 3 Push-ups
60 sec x 3 Ab wheel
Tuesday 29. January 2013:
1 hour spinning in Fitness World:
Monday 28. January 2013:
Week 5 of 16 - running program.
Run 6 km - time 31:37 min ( average 5:16 min per km ).
Average puls: 148 bpm (71%)
Max: 167 bpm
Goal 1: Puls 132-147 - Almost OK
Goal 2: Average pace 5:16 min per km - OK
20 x 3 Push-ups
60 sec x 3 The plank
Sunday 27. January 2013:
Swimming in the tri-club:
200m crawl
50m back legs
50m breast with crawl legs
200m crawl
Technique series total 550m
Main series crawl 1000-800-600-400m pause 10 sec
Total 3850 meter.
New total record in a training session. I'm happy to have reached the Ironman distance within the 2 hours!
Saturday 26. January 2013:
Week 4 of 16 - running program.
Run 7 km - time 36:53 min ( average 5:16 min per km ).
Average puls: 142 bpm (66%)
Max: 160 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
Friday 24. January 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Leg press
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Ab wheel
Thursday 23. January 2013:
1 hour spinning in Fitness World:
Swimming in the tri-club:
Total 2.6 km.
Wednesday 22. January 2013:
Week 4 of 16 - running program.
Run 6 km - time 31:38 min ( average 5:15 min per km ).
Average puls: 150 bpm (72%)
Max: 165 bpm
Goal 1: Puls 132-147 - To high
Goal 2: Average pace 5:16 min per km - OK
Tuesday 22. January 2013:
1 hour spinning in Fitness World:
Monday 21. January 2013:
Week 4 of 16 - running program.
Run 6 km - time 31:52 min ( average 5:15 min per km ).
Average puls: 148 bpm (71%)
Max: 158 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Sunday 20. January 2013:
2 hour spinning in Fitness World:
I went spinning instead of swimming, since my shoulder is a little hurt, so a break was needed.
Saturday 19. January 2013:
Week 3 of 16 - running program.
Run 9 km - time 47:20 min ( average 5:15 min per km ).
Average puls: 152 bpm (73%)
Max: 177 bpm
Goal 1: Puls 132-160 - OK
Goal 2: Average pace 5:16 min per km - OK
Thursday 17. January 2013:
1 hour spinning in Fitness World:
First time ever at spinning. Was really nice!
Swimming in the tri-club:
Total 2.9 km.
Wednesday 16. January 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Leg press
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
60 sec x 3 The plank
10 x 3 Abs
Week 3 of 16 - running program.
Run 7.2 km - time 40 min
Warm-up 2 km - 5:16/km
Interval 4 x 800 meter - 3:50/km
Run off 2 km - 5:16/km
Monday 14. January 2013:
Week 3 of 16 - running program.
Run 7 km - time 36 min ( average 5:16 min per km ).
Average puls: 150 bpm ( 72%)
Max: 165 bpm
Goal 1: Puls 132-147- To high puls
Goal 2: Average pace 5:16 min per km - OK
Hard keeping a low puls in the shitty snow weather.
Sunday 13. January 2013:
Swimming in the tri-club:
300m crawl
50m back legs
50m breast with crawl legs
300m crawl
Technique series total 600m
6 x 100m crawl
5 x 50m legs with board
2 x 200m crawl - 100m crawl - 200m crawl
1 x 50m crawl
1 x 100m breast
Total 3.3 km.
New total record in a training session.
Saturday 12. January 2013:
Week 2 of 16 - running program.
Run 8 km - time 42 min ( average 5:14 min per km ).
Average puls: 156 bpm ( 76% )
Max: 184 bpm - must be the hill in the start of my run
Goal 1: Puls 132-161 - OK
Goal 2: Average pace 5:16 min per km - minus 2 sec - OK
20 x 3 Push-ups
60 sec x 3 The Plank
Thursday 10. January 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
10 x 3 Ab wheel
60 sec x 3 The plank
Swimming in the tri-club:
Total 2.8 km.
First time swimming with a nose clip - seems to work fine!
Wednesday 9. January 2013:
Week 2 of 16 - running program.
Run:
2 km warm-up - 5:14/km - average puls 142.
3 x 1200m - 4:08/ km - average puls 170.
2 km run-off - 5:15/km - average puls 164.
Total time 35 min
7.6 km
Goal 1: 2 km warm-up average pace 5:16/km and puls 132-147 - OK
Goal 2: 3 x 1200m average pace 4:14/km and puls 161-176 - OK
Goal 3: 2 km run-off average pace 5:16/km and puls 132-147 - To high puls.
Swimming in the tri-club:
1000 meter test - time 25:36 min.
Had hoped for a better time, but on the other hand i found a pace where I could have keept on going.
Monday 7. January 2013:
Week 2 of 16 - running program.
Run 9 km - time 44:48 min ( average 4:58 min per km ).
Average puls: 159 bpm ( 78% )
Max: 186 bpm - in the 9 km there was a high 500m climb.
Was only supposed to go 6 km, but went running with a friend, and he had to go 9 km, so why not :)
Good run with a low puls, and a stabil pace just around the 5 min per km.
Afterwards stretching and the below help exercises.
20 x 3 Push-ups
60 sec x 3 The Plank
Sunday 6. January 2013:
Swimming in the tri-club:
Some technique 900m
4 x ( 3 x 150m crawl )
2 x 200m crawl with
1 x 100 breast
Total 3.2 km.
New total record in a training session.
Saturday 5. January 2013:
Week 1 of 16 - running program.
Run 7 km - time 36:50 min ( average 5:15 min per km ).
Average puls: 151 bpm ( 73% )
Max: 181 bpm - must be a error on my watch
Goal 1: Puls 132-161 - OK
Goal 2: Average pace 5:16 min per km - minus 1 sec - OK
Friday 4. January 2013:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
10 x 3 Ab wheel
60 sec x 3 The plank
Thursday 3. January 2013:
Swimming in the tri-club:
A lot of technique.
100-200-300-200-100 crawl was main series.
Total 2.8 km.
Wednesday 2 January 2013:
Week 1 of 16 - running program.
2 km warm-up
4 x 800m interval
2 km run-off
Total 7.2 km.
Tim around 35 min.
Monday 31. December 2012:
Week 1 of 16 - running program.
Run 6 km - time 31:20 min ( average 5:13 min per km ).
Average puls: 144 bpm ( 68% )
Max: 156 bpm
Goal 1: Puls 132-147 - OK
Goal 2: Average pace 5:16 min per km - minus 3 sec
20 x 3 Push-ups
60 sec x 3 The plank
Saturday 29. December 2012:
Swimming:
1 x 200m crawl
1 x 50m breast with crawl legs
1 x 50m back legs
1 x 200m crawl
1 x 100m zip crawl
1 x 100m crawl focus on hands
1 x 100m board with legs
2 x 100m crawl pull-boy
5 x 200m crawl
Total 2 km.
5 km run - time 24:45 min ( average 4:56 min per km ).
Average puls: 158 bpm ( 77% )
Max: 167 bpm
Thursday 27. December 2012:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Sit-ups
Wednesday 26. December 2012:
5 km run - time 24:29 min ( average 4:53 min per km ).
Average puls: 158 bpm ( 77% )
Max: 172 bpm
Tuesday 25. December 2012:
5 km run - time 22:18 min ( average 4:27 min per km ).
Average puls: 161 bpm ( 81% )
Max: 178 bpm
10 x 5 Push-ups
60 sec x 3 The Plank
Saturday 22. December 2012:
5 km run - time 24:15 min ( average 4:50 min per km ).
Average puls: 162 bpm ( 82% )
Max: 175 bpm
Thursday 20. December 2012:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
10 x 3 Ab wheel
60 sec x 3 The plank
Swimming in the triathlon club:
A lot of technique today
Total 1.3 km.
Afterwards we practiced turns under water.
Monday 18. December 2012:
5 km run - time 25 min ( average 5:00 min per km ).
Average puls: 156 bpm ( 76% )
Max: 170 bpm
Now that the snow is almost gone I can start up running again. Took it nice and slow!
20 x 3 Push-ups
60 sec x 3 The Plank
Sunday 16. December 2012:
Swimming in the triathlon club:
1 x 200m crawl
1 x 50m breast with crawl legs
1 x 50m back legs
1 x 200m crawl
Some different exercises 700m.
1 x 400m - 200m - 100m
8 x 100m fast crawl pause 30 sec
1 x 300m crawl
1 x 100m breast
Total 3.1 km.
Thursday 13. December 2012:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
10 x 3 Ab wheel
60 sec x 3 The plank
Wednesday 12. December 2012:
Swimming in the triathlon club:
1 x 200m crawl
1 x 50m breast with crawl legs
1 x 50m back legs
1 x 200m crawl
Some different breathing exercises.
4 x 200m crawl pause 15 sec
6 x 100m fast crawl pause 30 sec
Total 2.7 km.
Tuesday 11. December 2012:
Workout in Pandrup boxing club 7.00-8.45
Spinning 40 min - around 20 km.
Core training:
10 x 3 Ab training
10 x 3 Static exercise
10 x 3 Side plank
10 x 3 The plank
25 x 3 Push-ups
Sunday 9. December 2012:
Swimming in the triathlon club:
1 x 200m crawl
1 x 50m back legs
1 x 50m breast with crawl legs
1 x 200m crawl
Some drills 700m in total.
1 x 1000m crawl time 26 min ( average 200m around 5min )
1 x 500m crawl time 13 min
Total 2.7 km.
First time I did a 1000m swim without any break.
Thursday 6. December 2012:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
10 x 3 Ab wheel
60 sec x 3 The plank
Swimming in the triathlon club:
2 x 25m crawl
2 x 50m chest/back
2 x 25m crawl
Some drills with swimming feet and pull bouy.
1 x 200m crawl
1 x 100m crawl
Total 1.6 km.
Friday 30. November 2012:
Workout in Pandrup boxing club 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
10 x 5 Ab wheel
30 sec x 5 The plank
Thursday 29. November 2012:
Swimming in the triathlon club:
Total 2 km.
No trainer today, so did some drills and normal crawl
Wednesday 28. November 2012:
Running 6.00 to 6.50:
2 km warm-up ( 10.34 min / 5:16 pr km / 148 bpm )
3 x 1200 meter - pause 1.20 min ( 4:05 - 4:07 - 4:10 pr km ) puls 160 to 175
2 km run ( 10.29 min / 5:14 pr km / 159 bpm )
Total distance 7.6 km.
Monday 26. November 2012:
Running:
4 km warm-up ( 21.09 min / 5:17 pr km / 143 bpm )
6 x 100 meter sprint up-hill ( average times from 20 - 22 sec ) puls 170 to 180
2 km run ( 11.42 min / 5:50 pr km / 150 bpm )
Total distance 6.6 km.
Sunday 25. November 2012:
Swimming:
1 x 200m crawl
1 x 50m breast with crawl legs
1 x 50m back legs
1 x 200m crawl
800m technique.
6 x 150m crawl pause 15 sec
1 x 100m breast
Total 2.300 meter.
Saturday 24. November 2012:
Spinning:
Total: 10 km
Time: 22:00 min
Pace: 27.27 km/t
Followed by 7 km run - time 36.47 min ( average 5:15 min per km ).
Average puls: 149 bpm ( 71% )
Max: 158 bpm
Thursday 22. November 2012:
Workout 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
Super set:
10 x 3 Ab wheel
60 sec x 3 The plank
Swimming:
A lot of technique. Dont remember all the drills.
Total 1.500 meter.
Wednesday 21. November 2012:
Running:
2 km warm-up ( 10.31 min / 5:13 pr km / 142 bpm )
4 x 800 m - pause 2 min ( 4:00 - 3: 54 - 3:50 - 4:00 pr km )
2 km run ( 10.41 min / 5:20 pr km / 168 bpm )
Total distance 7.2 km.
Very hard run in the morning. My puls on the 800 meters was average around 160-170 bpm.
Tuesday 20. November 2012:
Spinning:
Total: 20 km
Time: 42:00 min
Pace: 28.57 km/t
Followed by 300m swim.
Monday 19. November 2012:
Slow 6 km run - time 32.08 min ( average 5:21 min per km ).
Average puls: 145 bpm ( 68% )
Max: 165 bpm
Was feeling sick today, but wanted to go run anyway. I took on some warm clothes to be able to sweat a lot. It was the first run in my 16 week running program, and I keept in range of the written puls / pace.
Sunday 18. November 2012:
Swimming:
1 x 200m crawl - wetsuit
1 x 50m breast with crawl legs
1 x 50m back legs
1 x 200m crawl - wetsuit
600m technique.
Series:
200-300-400-300-200m crawl 15 sec pause.
Total 2.500 meter.
Saturday 17. November 2012:
6 km run - time 30.45 min ( average 5:07 min per km ).
Average puls: 156 bpm ( 76% )
Max: 179 bpm
Nice run - tried to keep puls as low as possible.
Thursday 15. November 2012:
Swimming:
Today was a mix of distance and drills. Very good training session.
Total 1.500 meter.
Wednesday 14. November 2012:
Workout 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab wheel
10 x 3 Decline abs
18.00 - 7 km run - time 35.33 min ( average 5:04 min per km ).
Average puls: 155 bpm ( 75% )
Max: 165 bpm
First run where I tried to run after a training program based on puls. I was a little to high on my puls, but I think it went well since it was a first for me.
Tuesday 13. November 2012:
Spinning at home with high resistance:
Total: 10 km
Time: 22:47 min
Pace: 26.33 km/t
20 x 3 Push-ups
60 sec x 3 The plank
Sunday 11. November 2012:
Swimming:
6 x 50m crawl
Afterwards a lot of drills.
Total 800 meter.
Spinning at home with high resistance:
Total: 10 km
Time: 19:50 min
Pace: 30.25 km/t
Followed by a 5 km run - time 21.59 min ( average 4:23 min per km ).
I started my mesuring my puls, when I started my run. The last km I ran fast to see, what I could reach in max puls. Time on last km was 3:51 min.
Average puls: 173 bpm
Max: 190 bpm
Saturday 10. November 2012:
Swimming:
20 x 50m crawl
1 x 500m breast
Total 1.5 km.
Friday 9. November 2012:
Spinning at home:
Total: 20 km
Time: 42:20 min
Pace: 28.34 km/t
Tried biking with my puls watch for the first time - after 2 km i started mesuring.
Average puls: 147 bpm
Max: 166 bpm
The last 2 km was a sprint.
Swimming:
We were recorded while swimming today at the tri club. Mostly fun and games done in the water afterwards. Tomorrow I will get feedback on what I should do better.
Thursday 8. November 2012:
Workout 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab wheel
10 x 3 Decline abs
Wednesday 7. November 2012:
Spinning at home with high resistance:
Total: 10 km ( 5+5 )
5 km run - time unknown.
Tuesday 6. November 2012:
Spinning at home with high resistance:
Total: 10 km
Time: 23:15 min
Pace: 25.80 km/t
10 x 5 Push-ups
60 sec x 3 The plank
Sunday 4. November 2012:
Swimming 08.00-09.30
1 x 200m crawl
1 x 50m breast with crawl legs
1 x 50m back
1 x 200m crawl
After warm-up we had a lot of technique plus some crawl at the end.
Total 1.7 km.
Saturday 3. November 2012:
Spinning at home with high resistance:
Total: 15 km
Time: 34:20 min
Pace: 26.21 km/t
Followed by a 10 km run - time 44:50 min ( average 4:28 min per km ).
Personal record with 40 sec.
Thursday 1. November 2012:
Workout 7.00-8.45 Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab wheel
10 x 3 Decline abs
Swimming 21.00-22.30
2 x 25m crawl
4 x 25m breast / back
2 x 25m crawl
2 x 25m arms with board
2 x 25m water feeling 1
4 x 25m crawl
2 x 25m water feeling 2
2 x 25m zipper crawl
4 x 25m swimming on back with legs
3 x crawl 75m + 50m + 25m - break 15 sec
Total 1.05 km
Wednesday 31. October 2012:
Spinning at home:
Total: 20 km
Time: 38:15 min
Pace: 31.37 km/t
Tuesday 30. October 2012:
Spinning at home:
Total: 20 km
Time: 40:45 min
Pace: 29.44 km/t
20 x 3 Push-ups
60 sec x 3 The plank
Monday 29. October 2012:
Running 18.00-18.40
Total 7 km - time 34:47
Sunday 28. October 2012:
Swimming 08.00-09.30
Dont remember drills, but total distance is below.
Total 1.6 km.
Saturday 27. October 2012:
Running 2 x 4.7 km
Total 9.4 km
Thursday 25. October 2012:
Workout 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab wheel
10 x 3 Decline abs
Swimming 21.00-22.30
1 x 50m crawl
4 x 25m breast / back
1 x 50m crawl
+ alot of drills.
8 x 50m crawl
Total 1 km.
Tuesday 23. October 2012:
Spinning at home:
Total: 2 x 5 km ( with resistance )
Time: 22:14 min
Pace: 26.98 km/t
10 x 5 Push-ups
60 sec x 3 The plank
Sunday 21. October 2012:
Swimming 20.30-21.30
1 x 100m breast
10 x 100m crawl ( 60-120 sec break )
Total 1.1 km.
5 km run - time 22:23 min ( 4.28 per km ).
10 km bike
First time on my new bike. It spins like a DREAM!
Saturday 20. October 2012:
Spinning at home 17.20-19.00:
Total: 40.5 km
Time: 80 min
Pace: 30.37 km/t
Thursday 18. October 2012:
Workout 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab wheel
10 x 3 Decline abs
5 km run - time 23:02 min.
Wednesday 17. October 2012:
Swimming 20.30-21.30
2 x 50m crawl
2 x 50m breast
2 x 25m back crawl
2 x 50m tarzan crawl
2 x 50m board / leg
2 x 50m 1-arm crawl
1 x 10 min max distance crawl 450m
2 x 50m breast
Total 1.1 km.
Tuesday 16. October 2012:
Spinning at home 06.30-7.00:
Total: 10 km
Time: 19.38 min
Pace: 31 km/t
Monday 15. October 2012:
Spinning at home 06.30-7.00:
Total: 10 km
Time: 19.45 min
Pace: 30.37 km/t
10 x 5 Push-ups
60 sec x 3 The plank
Sunday 14. October 2012:
Swimming 08.00-9.30
3 x 50m crawl
8 x 25m board / leg
1 x series 25-50-75-50-25m crawl
4 x 25m speed / slow
2 x 50m crawl
1 x 200m breast
Total 975 meter.
Friday 12. October 2012:
Spinning at home:
Total: 20 km
Time: 35.40 min
Pace: 33.64 km/t
Followed by a 5 km run - 22.49 min.
Thursday 11. October 2012:
Swimming 21.00-22.30
4 x 50m crawl
8 x 25m breathing exercises
8 x 50m crawl
Alot of technique training today, so distance was very low, but it was a really good session.
Total 800 meter.
Wednesday 10. October 2012:
Spinning at home 15.30-16.00
Total: 10 km
Time: 20.10 min
Pace: 29.75 km/t
Followed by a 8 km run - 40 min.
The bike training was with resistance, and the run was nice and steady with a average of 5 min per km.
Tuesday 9. October 2012:
Spinning at home 13.40-14.40 - MAX KM in 1 hour.
Total: 34.3 km
Time: 60 min
Pace: 34.3 km/t
10 x 5 Push-ups
Monday 8. October 2012:
Spinning at home 06.00-06.30
Total: 10 km
Time: 20.48 min
Pace: 28.84 km/t
10 x 5 Push-ups
60 sec x 3 The plank
Sunday 7. October 2012:
Swimming 08.00-10.00
6 x 50m crawl
2 x 100m breast
4 x 25m arms in front
4 x 25m stretch crawl
4 x 25m arms on the side
4 x 25m crawl bent wrists
4 x 25m arms in back
Total 1 km.
Saturday 6. October 2012:
Spinning at home 14.00-14.40
Total: 20 km
Time: 37 min
Pace: 32.43 km/t
Followed by a 8 km run - nice and steady pace around 5 min per km.
Thursday 4. October 2012:
Spinning at home 11.00-12.00
Total: 20 km
Time: 43.30 min
Pace: 27.58 km/t
10 x 5 Push-ups
60 sec x 3 The plank
Swimming 21.00-22.30
4 x 50m crawl
6 x 25m back drills
The rest of the drills I cant remember. The total below is estimated!
Total 1.2 km.
Tuesday 2. October 2012:
Spinning at home:
Total: 10 km
Time: 19.40 min
Pace: 30.5 km/t
5 km run - time 20.49 min.
Monday 1. October 2012:
Spinning at home 12.00-12.30
Total: 13.25 km
Time: 30 min
Pace: 26.5 km/t
10 x 5 Push-ups
60 sec x 3 The plank
Sunday 30. September 2012:
Swimming 08.00-10.00
10 x 50m crawl
4 x 100m crawl
4 x 25m speed crawl
2 x 50m crawl
2 x 50m breast
Total 1.2 km.
5 km run - time 19:51:55 min.
Average pace 3:58 per km.
NEW PERSONAL RECORD!
Saturday 29. September 2012:
Spinning at home 12.20-13.00
Total 10 km ( 24.40 min ).
10 x 5 Push-ups
60 sec x 3 The plank
Friday 28. September 2012:
Spinning at home:
Total 10 km ( 24 min ) followed by 5 km run ( 21.40 min ).
First run in my new shoes, and the first time I had a combi bike / run. Pace was good and it was a nice workout!
Wednesday 26. September 2012:
5 km run - time 21.30 min.
First run since the half marathon. My injury is almost gone, and I didnt go all out ofcause, so time was okay.
Tuesday 25. September 2012:
Spinning at home 21.00-21.20
Total 5 km.
My break is still stuck on the spinning bike, and today it was extra tuff. 5 km up hill :)
Sunday 23. September 2012:
Spinning at home 7.00-7.30
Total 10 km.
20 x 3 Push-ups
10 x 3 Sit-ups
Friday 21. September 2012:
Spinning at home 6.00-6.30
Total 10 km.
10 x 5 Push-ups
60 sec x 3 The plank
Thursday 20. September 2012:
Workout 7.00-8.45
Rep / set:
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab wheel
10 x 3 Decline abs
Wednesday 19. September 2012:
Swimming 20.00-21.30
8 x 50m crawl
4 x 25m tarzan crawl
4 x 25m rotation crawl
4 x 25m back rotation
4 x 25m Hypo
plus some help exercises.
Total 700 meter.
Tuesday 18. September 2012:
Spinning at home 6.00-6.30
Total 10 km.
10 x 5 Push-ups
60 sec x 3 The plank
Swimming 20.00-21.30
10 x 100m crawl
3 x 100m breast
Total 1.3 km.
Monday 17. September 2012:
Spinning at home 6.00-6.30
Total 10 km.
Sunday 16. September 2012:
Swimming 08.00-10.00
6 x 50m crawl
2 x 50m leg + board
2 x 50m crawl technique
2 x 50m crawl
Total 600 meter.
Alot of time went with speaking about technique today, so didnt get much distance. I really learned alot though, and my swimming got better.
Spinning at home 14.00-15.00
Total 20 km - time 47.40 min.
Spinning at home 14.00-15.00
Total 20 km - time 47.40 min.
Really need to work on my biking also, im not going fast enough.
10 x 5 Push-ups
60 sec x 3 The plank
10 x 5 Push-ups
60 sec x 3 The plank
Friday 14. September 2012:
Spinning at home 7.00-8.45
Total 10 km.
10 x 5 Push-ups
60 sec x 3 The plank
Thursday 13. September 2012:
Rep / set:
Workout 7.00-8.45
Bench:
6 x 2 @ 50
6 x 2 @ 70
Squat:
6 x 2 @ 50
6 x 2 @ 70
Deadlift:
6 x 2 @ 75
6 x 2 @ 100
Help exercises:
10 x 3 Pull-ups @ BW
10 x 3 One arm row
10 x 3 Yates rows
10 x 3 Flat bench db
10 x 3 Decline bench db
10 x 3 Bench db
10 x 3 Leg raise
10 x 3 Backside leg
10 x 3 Pushdown
10 x 3 Hammer curl
10 x 3 Curl over plint
10 x 3 Ab wheel
10 x 3 Decline abs
Swimming 21.00-22.30
4 x 50m crawl
2 x 50m leg + board
2 x 50m on the side
3 x 50m back streaming
4 x 50m crawl
Technique in start phase, and in turning around under water
Total around 1 km.
Its hard for me to remember all we do, so some exercises might be missing!
Wednesday 12. September 2012:
Spinning at home 7.00-7.30
10 x 500m with high resistance
Total 5 km.
Spinning at home 18.00-18.30
Total 5 km.
Swimming 20.00-22.00
6 x 50m crawl
2 x 50m leg
4 x 50m leg + board
4 x 50m crawl + board
2 x 50m on the side
3 x 50m back crawl
2 x 50m crawl
Total 1.15 km.
Tuesday 11. September 2012:
Swimming 20.00-21.30
10 x 50m crawl
5 x 100m breast
Total 1 km.
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