The Road to Kona

The sun is shining and even though there is ice on the ground, I’m very tempted to go running during lunchtime… One hour if possible; I have a couple of things to do first and I’ll see what happens.

I did a pretty difficult 12km today:

9km @ 193w – not too difficult, and only 7w off 2:00/500 pace!
2,5km as:
300m @ 230w, 200m @ 150w
then last 500m @ 230w.

I was flirting with the idea of returning to swimming tonight but I see that there is a 1500m test set – I think I’ll leave it for another week. Instead I may row again tonight… let’s see if the chance arrises.

An opportunistic 12km on the concept2 today: 188w average, some surges.
Last 2500m: 350m very-hard(220w+), 150m easy(150w)
Last 500m 240w

I felt very fresh – which is pretty amazing, considering yesterday’s rather difficult session.

I was starved of training for three days so I made up for it by doing a relative hard gym session:

12km on the Concept2 as follows:

9km @ 182w – easy enough.
2km with 2x 500 Hard, 500 rest
1km 10 pulls MAX, 4 pulls easy (like a tabatha set)

Then 10 minutes on the bike

The 22 minutes running:

10 mins @ 4:16/km
9 mins @ 4:00/km
3 mins @ 3:45/km

Short for time today: 10km in 40 minutes on the treadmill.
That’s that!

Tough one today. I intended to do a 60 minute indoor run but the treadmills without time-limits were full, so I was forced onto the 10 minute treadmill where I did 10 minutes: 5min @ 4:16/km, 5min @ 3:35/km. I hopped from there straight onto the Concept2 where I did a tough 12km set:
2k @ 200W @ 26SPM
1k @ 190W @ 22SPM
6 x (700m @ 190-200w @ 26SPM, 300m @ 140-160w @ 22SPM)
1k @ 180w @ 24SPM

Very, very difficult!

After a weekend of painting, cleaning and polishing I finally got to the gym and did a solid 12km row. All the weekend work got me into a slump and I felt almost depressed; the rowing fixed that! So does that mean that training is essential for my mental health or cleaning, painting and polishing is detrimental?

60 minutes on the trainer today. 56 minutes relatively easy spinning followed by 4 minutes of hell: a tabata sprints set!

Rinning indoors again: 47 minutes at paces between 4:40 and 3:50/km. Getting tired of the gym – still snow covered and firmly in negative temperatures so that’s not going to change soon. They say ‘make hay whenh the sun shines’ but what can you make with snow?

I did another 12km rowing today – took it out a little differently. I just start out and tried to hold 185w – which I did pretty well. I drifted into 190w for a while but tiredness took me back down to 185. A surge of 210-230w for the last 1000m made it a pretty difficult set.
12km, 188w av. Power, 49:13 – 12 seconds quicker than yesterday. The word easy easy used yesterday. The third word of the preceding sentence will be the only time it will be used today! It may be time for a rest.