So.. it seems like my training has been going good! Training every day unless I feel tired, sometimes twice a day. Overall schedule arrangement run: 2-3 times/week (maybe mixed with walks or biking) bike: 1-2 times/week (sometimes mixed with runs), either 1-2 hours with rolling hills or 30-60 minutes of hard uphill swim: 1 time/week, I sometimes skip a week xc-skiing: instead of bike when there is snow weight training: three types: a) upper body twice per week, high reps b) 3-5 day splits low-mid reps. Some weeks I assign more priority to the run, others to the swim, others to the weights, by arranging the other workouts around my main workout for the week. For example if it is an intense weight week then I can do legs after afternoon run, which leaves me sore for 1-2 days. Shoulders after afternoon swim, with at least one day for recovery from upper body training before a swim, unless it's a high-rep week. I've been doing this for five weeks now and I'm getting used to it. It requires quite a bit of flexibility, but it seems to work for the moment.

Wow, it's great that you have so many options for terrain. I'm not surprised you were a bit tired after 4 hours hiking in the mountains and then a 600m mountain bike climb 2 days later. Do you have a particular triathlon in your sights?

Train in London. I'm sure you could easily get in some runs.

Yes, but it's flat, paved full of people and smog.

Steeplechase

Report week ending Sunday April 22, 2007 Another OK week, without any lingering problems, a sudden stress on the ligaments around the hip joint notwithstanding. 16 April - 08:00 Woke up refreshed, no noticeable soreness. - 08:30 Went for an run, with the conditions that I'd a) not make too much effort b) run for 45min tops. I went no my starndard hill start, but I think that in the morning my tendons are still a bit stiff, since both my Achilles were complaining in the beginning on the first uphill. They seemed to loosen up later. I ended up doing 6km in 44min, with a total climb of perhaps 300m. Most of the effort was easy (<150bpm), with 10 minutes harder (max 174 at a particularly nasty incline - still not doing it all out as i did last year, where i'd frequently reach 200+ near the end of some inclines) - 20:00 weights benchmarking, back @ 12rm, taking it easy: just shy of failure on the last sets of each exercise. rounded it off with 10min of moderate step machine and a relaxing jog back home. 17 april - 07:30 - woke up very refreshed. there were, however some apparent pains in my shins. a spot on my backside was hurting too and had developed a bruise. the latter was probably due to a fall with the bike on sunday. not sure about the shins, though. tomorrow off running, even if i am feeling good - i probably try again on thursday. - 19:00 - 30 minutes swim, some drills and 1000m@20min - slow with a pickup at the end. technique still not very consistent, but at least i did not run out of steam like last time. i will try a shorter session next week, focusing on technique. - 20:30 - 30 minutes gym, benchmarking chest+shoulders @ 12 rm. finished off with an 8 minute intense bike interval. - right shin seems to hurt when i tap my foot while sitting down. it does not hurt when i am pressing it.. left shin hurts only when i am pressing it, somewhere near the bone, but not noticeably so. probably nothing serious if i take it easy. 18 april - decided to try and run very slowly to the gym, and if everything is ok, continue to do the 10 + 10 steady + 10 session. as it turned out, no painful twinges, but not entirely comfortable. did it at very easy pace, 19 april - 17:30 first attempt bike to the mugel - that's a climb of 1200m. first, 7km to reach the start of the road. took me 20mim@125bpm. then i climbed for 40min, going approximately half way up, heart rate around 150bpm (only 25min above 150, max 166). if i add 1km at each attempt, i might be able to do the whole climb soon. slowly came back with an easy effort. total time on bike 1h35m. i think 150 is around the rate where i start getting winded, especially for the bike where the only muscles really working are the quads. probably for running the equivalent rate is 160 or so, since more muscles are involved. also, i don't remember ever having a rate higher than 180 while biking, while i hit 200 plenty of times while running hard up hills [that was last year] but i guess this sort of difference is normal, since more muscle mass is involved in running. - 19:00 straight to the gym, did one set of very light squats and lunges and hip abductors, nothing serious. however, i thought i needed to work a bit my lower legs, so i did four sets of calf and shin raises for good measure, then some pullups just for the heck of it. this ended a week of very easy (medium intensity, low volume) gym sessions. hope to get another 20min swim in on saturday or friday, focusing on technique drills at various speeds. 20 april - 9:00 right knee feels tired from bike. - 17:00 felt ok for a short run, did 20 min very easy, with 5 barefoot, then 6 strides, around 100m@20s, slowly accelerating. no problems during the run, later when walking around town my knee hurt for a bit. 21 april - some ligaments around hips and knees seem a bit tired from yesterday's strides. muscles feel fresh, however. i hope that does not indicate a recurrence of itbs. i probably should go a bit slower on my strides for the time being. - 17:00 45min of upper body weight circuits, 25 reps, apart from pullups, pushups and dips. 22 april - 09:30 hike to the mugel. ascent: 10km, 1100m @ 3:00. descent: 8km, 110m @ 2:10. knees, and especially feet, tired during descent. left calf strained during a hard part of the ascent [we missed a turn and instead of doubling back we climbed a moderately hard slope in order to reach the trail. plan for next week: no hike scheduled for next week, so i'll put some running time in, but try not to push the effort too much. with="" 10="" minutes="" harder="" (max="" 174="" at="" a="" particularly="" nasty="" incline="" -="" still="" not="" doing="" it="" all="" out="" as="" i="" did="" last="" year,="" where="" i'd="" frequently="" reach="" 200+="" near="" the="" end="" of="" some="" inclines)="" -="" 20:00="" weights="" benchmarking,="" back="" @="" 12rm,="" taking="" it="" easy:="" just="" shy="" of="" failure="" on="" the="" last="" sets="" of="" each="" exercise.="" rounded="" it="" off="" with="" 10min="" of="" moderate="" step="" machine="" and="" a="" relaxing="" jog="" back="" home.="" 17="" april="" -="" 07:30="" -="" woke="" up="" very="" refreshed.="" there="" were,="" however="" some="" apparent="" pains="" in="" my="" shins.="" a="" spot="" on="" my="" backside="" was="" hurting="" too="" and="" had="" developed="" a="" bruise.="" the="" latter="" was="" probably="" due="" to="" a="" fall="" with="" the="" bike="" on="" sunday.="" not="" sure="" about="" the="" shins,="" though.="" tomorrow="" off="" running,="" even="" if="" i="" am="" feeling="" good="" -="" i="" probably="" try="" again="" on="" thursday.="" -="" 19:00="" -="" 30="" minutes="" swim,="" some="" drills="" and="" 1000m@20min="" -="" slow="" with="" a="" pickup="" at="" the="" end.="" technique="" still="" not="" very="" consistent,="" but="" at="" least="" i="" did="" not="" run="" out="" of="" steam="" like="" last="" time.="" i="" will="" try="" a="" shorter="" session="" next="" week,="" focusing="" on="" technique.="" -="" 20:30="" -="" 30="" minutes="" gym,="" benchmarking="" chest+shoulders="" @="" 12="" rm.="" finished="" off="" with="" an="" 8="" minute="" intense="" bike="" interval.="" -="" right="" shin="" seems="" to="" hurt="" when="" i="" tap="" my="" foot="" while="" sitting="" down.="" it="" does="" not="" hurt="" when="" i="" am="" pressing="" it..="" left="" shin="" hurts="" only="" when="" i="" am="" pressing="" it,="" somewhere="" near="" the="" bone,="" but="" not="" noticeably="" so.="" probably="" nothing="" serious="" if="" i="" take="" it="" easy.="" 18="" april="" -="" decided="" to="" try="" and="" run="" very="" slowly="" to="" the="" gym,="" and="" if="" everything="" is="" ok,="" continue="" to="" do="" the="" 10="" +="" 10="" steady="" +="" 10="" session.="" as="" it="" turned="" out,="" no="" painful="" twinges,="" but="" not="" entirely="" comfortable.="" did="" it="" at="" very="" easy="" pace,="" 19="" april="" -="" 17:30="" first="" attempt="" bike="" to="" the="" mugel="" -="" that's="" a="" climb="" of="" 1200m.="" first,="" 7km="" to="" reach="" the="" start="" of="" the="" road.="" took="" me="" 20mim@125bpm.="" then="" i="" climbed="" for="" 40min,="" going="" approximately="" half="" way="" up,="" heart="" rate="" around="" 150bpm="" (only="" 25min="" above="" 150,="" max="" 166).="" if="" i="" add="" 1km="" at="" each="" attempt,="" i="" might="" be="" able="" to="" do="" the="" whole="" climb="" soon.="" slowly="" came="" back="" with="" an="" easy="" effort.="" total="" time="" on="" bike="" 1h35m.="" i="" think="" 150="" is="" around="" the="" rate="" where="" i="" start="" getting="" winded,="" especially="" for="" the="" bike="" where="" the="" only="" muscles="" really="" working="" are="" the="" quads.="" probably="" for="" running="" the="" equivalent="" rate="" is="" 160="" or="" so,="" since="" more="" muscles="" are="" involved.="" also,="" i="" don't="" remember="" ever="" having="" a="" rate="" higher="" than="" 180="" while="" biking,="" while="" i="" hit="" 200="" plenty="" of="" times="" while="" running="" hard="" up="" hills="" [that="" was="" last="" year]="" but="" i="" guess="" this="" sort="" of="" difference="" is="" normal,="" since="" more="" muscle="" mass="" is="" involved="" in="" running.="" -="" 19:00="" straight="" to="" the="" gym,="" did="" one="" set="" of="" very="" light="" squats="" and="" lunges="" and="" hip="" abductors,="" nothing="" serious.="" however,="" i="" thought="" i="" needed="" to="" work="" a="" bit="" my="" lower="" legs,="" so="" i="" did="" four="" sets="" of="" calf="" and="" shin="" raises="" for="" good="" measure,="" then="" some="" pullups="" just="" for="" the="" heck="" of="" it.="" this="" ended="" a="" week="" of="" very="" easy="" (medium="" intensity,="" low="" volume)="" gym="" sessions.="" hope="" to="" get="" another="" 20min="" swim="" in="" on="" saturday="" or="" friday,="" focusing="" on="" technique="" drills="" at="" various="" speeds.="" 20="" april="" -="" 9:00="" right="" knee="" feels="" tired="" from="" bike.="" -="" 17:00="" felt="" ok="" for="" a="" short="" run,="" did="" 20="" min="" very="" easy,="" with="" 5="" barefoot,="" then="" 6="" strides,="" around="" 100m@20s,="" slowly="" accelerating.="" no="" problems="" during="" the="" run,="" later="" when="" walking="" around="" town="" my="" knee="" hurt="" for="" a="" bit.="" 21="" april="" -="" some="" ligaments="" around="" hips="" and="" knees="" seem="" a="" bit="" tired="" from="" yesterday's="" strides.="" muscles="" feel="" fresh,="" however.="" i="" hope="" that="" does="" not="" indicate="" a="" recurrence="" of="" itbs.="" i="" probably="" should="" go="" a="" bit="" slower="" on="" my="" strides="" for="" the="" time="" being.="" -="" 17:00="" 45min="" of="" upper="" body="" weight="" circuits,="" 25="" reps,="" apart="" from="" pullups,="" pushups="" and="" dips.="" 22="" april="" -="" 09:30="" hike="" to="" the="" mugel.="" ascent:="" 10km,="" 1100m="" @="" 3:00.="" descent:="" 8km,="" 110m="" @="" 2:10.="" knees,="" and="" especially="" feet,="" tired="" during="" descent.="" left="" calf="" strained="" during="" a="" hard="" part="" of="" the="" ascent="" [we="" missed="" a="" turn="" and="" instead="" of="" doubling="" back="" we="" climbed="" a="" moderately="" hard="" slope="" in="" order="" to="" reach="" the="" trail.="" plan="" for="" next="" week:="" no="" hike="" scheduled="" for="" next="" week,="" so="" i'll="" put="" some="" running="" time="" in,="" but="" try="" not="" to="" push="" the="" effort="" too="" much.=""></150bpm), with 10 minutes harder (max 174 at a particularly nasty incline - still not doing it all out as i did last year, where i'd frequently reach 200+ near the end of some inclines) - 20:00 weights benchmarking, back @ 12rm, taking it easy: just shy of failure on the last sets of each exercise. rounded it off with 10min of moderate step machine and a relaxing jog back home. 17 april - 07:30 - woke up very refreshed. there were, however some apparent pains in my shins. a spot on my backside was hurting too and had developed a bruise. the latter was probably due to a fall with the bike on sunday. not sure about the shins, though. tomorrow off running, even if i am feeling good - i probably try again on thursday. - 19:00 - 30 minutes swim, some drills and 1000m@20min - slow with a pickup at the end. technique still not very consistent, but at least i did not run out of steam like last time. i will try a shorter session next week, focusing on technique. - 20:30 - 30 minutes gym, benchmarking chest+shoulders @ 12 rm. finished off with an 8 minute intense bike interval. - right shin seems to hurt when i tap my foot while sitting down. it does not hurt when i am pressing it.. left shin hurts only when i am pressing it, somewhere near the bone, but not noticeably so. probably nothing serious if i take it easy. 18 april - decided to try and run very slowly to the gym, and if everything is ok, continue to do the 10 + 10 steady + 10 session. as it turned out, no painful twinges, but not entirely comfortable. did it at very easy pace, 19 april - 17:30 first attempt bike to the mugel - that's a climb of 1200m. first, 7km to reach the start of the road. took me 20mim@125bpm. then i climbed for 40min, going approximately half way up, heart rate around 150bpm (only 25min above 150, max 166). if i add 1km at each attempt, i might be able to do the whole climb soon. slowly came back with an easy effort. total time on bike 1h35m. i think 150 is around the rate where i start getting winded, especially for the bike where the only muscles really working are the quads. probably for running the equivalent rate is 160 or so, since more muscles are involved. also, i don't remember ever having a rate higher than 180 while biking, while i hit 200 plenty of times while running hard up hills [that was last year] but i guess this sort of difference is normal, since more muscle mass is involved in running. - 19:00 straight to the gym, did one set of very light squats and lunges and hip abductors, nothing serious. however, i thought i needed to work a bit my lower legs, so i did four sets of calf and shin raises for good measure, then some pullups just for the heck of it. this ended a week of very easy (medium intensity, low volume) gym sessions. hope to get another 20min swim in on saturday or friday, focusing on technique drills at various speeds. 20 april - 9:00 right knee feels tired from bike. - 17:00 felt ok for a short run, did 20 min very easy, with 5 barefoot, then 6 strides, around 100m@20s, slowly accelerating. no problems during the run, later when walking around town my knee hurt for a bit. 21 april - some ligaments around hips and knees seem a bit tired from yesterday's strides. muscles feel fresh, however. i hope that does not indicate a recurrence of itbs. i probably should go a bit slower on my strides for the time being. - 17:00 45min of upper body weight circuits, 25 reps, apart from pullups, pushups and dips. 22 april - 09:30 hike to the mugel. ascent: 10km, 1100m @ 3:00. descent: 8km, 110m @ 2:10. knees, and especially feet, tired during descent. left calf strained during a hard part of the ascent [we missed a turn and instead of doubling back we climbed a moderately hard slope in order to reach the trail. plan for next week: no hike scheduled for next week, so i'll put some running time in, but try not to push the effort too much. >

Report Week Ending 6 May 2007 30 April - Feeling fresh. Easy jog to the gym, where I did Back at 6-8RM and core at higher reps. 1 May - A short walk to warm up, then 10min easy (~2km, 150bpm), then 6x1/1, covering about 300/150m on interval/recoveries. Average HR climbed slowly from 150 to 190, not falling very much in the recoveries. Maxed at 195. All intervals felt good apart from the last one. Slowly climbed back home and jogged around at a snail's pace then did some stretching. (Most of time spent in 150-170, apart from the first 5 minutes of easy, all intervals at 170+) 2 May - Weight training, chest + shoulders 6-8RM. Chest OK, did some more weight, but shoulders a bit weak. I might change the routine around next week so that I do shoulders on a different day than chest. 5-min jog back home. 3 May - Ran a short out-and-back, 3.6km total, to warm up (10:15@143, 9:00@155), then 2 very easy laps barefoot in about 5 mins. Left hip felt a little bit tired. Finished with 5 barefoot moderate effort strides of around 50m each, with the rest of the lap for recovery, plus a final longer effort with shoes. Overall I didn't push it much today, as my left hip was slightly painful on hard landings. Some stretching and then.. - Gym, legs, starting with some weightless lunges. Then standard quad extension, deadlift, squat, calf raises routine@10-15RM. Some extra exercises to anterior shins. Finished with a 15-20RM workout of the major hip joint muscles. My abductors felt fine, so the hip pain is probably not an ITB issue. There was a slightly weakness in my hip flexors though. 4 May - Today the legs are not particularly sore. - Gym, Biceps + Triceps 6-8RM, at same level as last week. 5 May - Arms not very sore, legs not at all. - Bike, up to Proleberberg, quite easily in 1:05. Actual climb took 55min for 600m, without really feeling tired. I think now I am ready for the 1000m. 6 May - No soreness, slept well - Today 30min were scheduled, so I decided to do a long uphill effort for 20-25 minutes and then run back with moderate effort, not exceeding 35min total. The first 200m of climb were OK - did them in 16minutes with heart rate around 160. Then there were 100m more, which I climbed in 7-8 minutes, but which were a bit too steep so I took 2-3 minutes of walk breaks there. I did the descent moderately fast, but relaxed, taking a detour to a flattish forest trail where I did some relaxed faster running for a few more minutes, for a total of 37. Walked the rest of the descent to loosen up. Next week I am increasing the weekly number of sessions to 4. I'll take it a bit easier when doing speedwork - my hips were sore two days after my Tuesday 6x1min (approx 300m) session, limiting the effort on the Thursday strides session.