maandag 31 oktober 2011

Week 42 2011

After a week of compulsory rest, i started this week with the new season. On monday i was very busy with my training trainingsschedule. During the week í already noticed that i didn't exactly follow my schedule. Because i did sleep less this week, i wasn't fit enough. So i only did endurance run's this week. Due to the period of the year, cycling goes back to once a week and running to four times.

Although the wheaterconditions were horrible last weeks, at the end of this week it's sunny wheater but cold. It's gonna be an long period and as you know not my time of the year.



Trainingsschedule week 42

Bycycle
1e training
90' endurance training on dt1/2

Run
1e training
60' endurance run
2e training
60' endurance run
3e training
60' endurance run


Swim
1e training
600 meter inzwemmen
6 x 50 meter rug, r=20"
100 meter samengestelde rugslag
12 x 25 meter (alle slagen)  eerste weg asl laatste aan komt
200 meter benen
200 meter armen
100 meter steigerung BC
200 meter uitzwemmen
totaal gezwommen 2.000 meter

2e training
400 meter inzwemmen
4 x 250 meter (50 m. bijleggen, 50 m. slepen, 50 m. schouder aantikken, 100 m. hele slag) r=20"
200 meter duurtempo BC
4 x 250 meter (100 m. duurtempo, 75 m. op km tijd, 50 m. 110% kmtijd, 25 m. sprint) r =15"
200 meter duurtempo BC
totaal getraind 2.800 meter

3e training
350 meter inzwemmen
4 x 100 meter BC duurtempo, r=10"
10 x 50 meter BC iedere 50" starten
4 x 100 meter BC met als pauze, 10 x opdrukken, 15" rechts steunen, 15" links steunen en 10 x buikspieren
4 x 100 meter BC met iedere even baan koprol, r=20"
500 meter duurtempo
150 meter uitzwemmen
totaal 2.700 meter

Week 40 en week 41 2011

I've been thinking about quiting with my blog. The fun of it has gone. It looks like must instead of want to write about my training.

This two weeks i didn't do much training at all. Went in week 40 to an convention for my work. And in week 41 i had an operation to get out the metal plate that got in last year due to an accident where i broke my collar bone.

zondag 2 oktober 2011

Week 39 2011

The nice wheaterconditions won't leave us this week. So the week is good for easy training and relaxing.

Trainingscheme
Bike
90' enudurance cycling
Run
1e training
45' endurance run dt1/2

2e training
45' endurance run dt1/2

3e training
60' endurance run dt1/2

Swim
1e training
800 meter inzwemmen
4 x 100 meter (laatste 25 meter hoog tempo) r =1'
10 x 25 meter (wisselslag volgorde) als laatste aankomt, eerste weg
200 meter benen
300 meter armen
totaal gezwommen 1.950 meter ( 2.122 yards)

2e training
600 meter inzwemmen
4 x 100 meter (slepen, RC, SS en slepen)
piramide 800 meter (50-10-150-200-150-100-50) laatse 25 hoog tempo, r=15" +5" per volgende serie
4 x 200 meter (iedere 200 m. dezelfde tijd) r=30"
8 x 25 meter op kmtijd, r=10"
150 meter uitzwemmen
totaal 2.800 meter ( 3.062 yards)