søndag 13. februar 2011

February Goals

February goals:

1. Balanced training
2. Run freqvency again - a lot of easy, aiming for 25 runs over 28 days
3. Bike - reducing the length of the trainer sessions to help avoid suffering
4. Swim - nothing fancy, just keep it rolling

A new easy plan to make me ready for "bigger" training closer to my race. The time for "more" will be summer when in Bo, Co. Then I will got a lot more. So February is still about being patient. 

Lesson learned this week.
Fuel up for strong performance, no more counting calories. I`m cheating my self with not eating enough before my key sessions. Every thing is about strong training. When I ask the mirror I can always get leaner, but this game is not about the mirror. Fuel up for spedy recovery and strong performance and the body will adapt. The counting is only leading to sickness and slow recovery. Guys like me from a over weighted background will never get saticfied with what they see in the mirror. From 100 kg to 80 kg today - and still thinking about the numbers.

Be happy, if you smile to those around you they will star to smile back on you. When people around me are happy, my mind gets quit. If my mind is quit it is far easier to go strong and focused on the key sessions. Good performance in every aspect of my life leads also to strong perfermance in training. Stay focused on the task and the pace will take care of it self. When focused on the task I can be a touch introverted and quit.

Today only some easy swimming.:
4 x 100 easy / 400 steady - 10 sec rest all way thru
3 x 100 easy / 300 steady
2 x 100 easy / 200 steady
100 easy / 100 steady

12 x 50 ods are easy, evens are mod hard - rest 15 sec
CD

30 minutes easy skiing in the sun to start up my day.

Nxt week will be a good one
A lot of fun training ahead
Nothing crazy!

Keep it rolling,
Jan Hugo

lørdag 5. februar 2011

January summary

A lot is going on in my life, both for my job and tri-life style. I`m comming of 3 weeks with a lot of traveling at my job. Weeks high on stress and traveling is not the best for strong training. To manage my training I have tried to simplify everything. The fact that I have not done any blogging is a sign that I`m on the edge. Still January has been a big sucsess both at the office and training. I have never felt stronger or more sexy. Still there have been some adjustments due to some fatigue over 3-4 days. We have been able to get 2-3 ultraswims under the belt. Monsy`s 60 x 100 is a # 1 hit of mine. Simple, but very effcitve. Leaving on 1:55 - 1:50 - 1:45 - 1:40. Feeling strong, but with at a slow pace. For my next Monsy`s 24 x 100 I will shoot for leaving 5 sec faster for each line. Patience isn`t my best skill but January has been about beeing a rock star at the offic and training daily. Due to a 20 hour job day I had to take one ZERO over the month. I dont like zeros, but my job is paying for the fun.
February is the month of running again. Planning 25 runs over 28 days. Building freqvency witt easy runing  is a safe way to get strong. There is plenty of time to build endurance later if legs have the nessesary powerplatfrom from freqvent easy running. Still going a touch light with my riding to avoid to much suffering at my trainer. Still there is plenty of work in my "easy" plan.

My anchor today.:
Warm-up for 40 minutes and include 20 mins of Power Singles at FTP (10x 1/1) then:
3x25 min on 5 min Easy recovery
#1 -- aim to hold slightly under LT watts (Mod-hard effort)
#2 -- hold the lower of: (a) LT watts; and (b) LTHR (LT Heart Rate)
#3 -- hold LTHR and note avg wattage
If you don't have a powermeter then use perceived effort -- remember not to force HR over perceived effort, especially early -- give yourself room to outperform
Immediately after the last 25 min interval do 20 minutes of 92 rpm riding holding the bottom end of your Steady power range. Let HR come down gradually. Cool down with choice easy spinning.

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After a meal, nap and a new meal my pm swim

12x25 Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
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5x400 on no more than 15s rest
Goal is to Descend the set with each one slightly faster
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Then 5 min Easy;
Then 5x200 Descend each one on 10s rest;
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Cool Down

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After a new meal my evening run - oh yeea a lot of eating - love it
A very easy paced run to promote blood flow. Keep heart rate down.
You will find that increasing your mileage through frequent running is the safest way to build the strength, and durability, required to run well off the bike. Quick cadence, easy effort, low heart rate! Either off the bike or later in the day.

Todays photo - Our crew captain Jason!

Best,
Jan Hugo