Week 47 2011

Just a few weeks an the end of 2011 will be a fact. After two weeks of nice autumn days this week starts very misty. On monday there was no time for training. Swimming this week will also be an problem because of several reasons. One of them is my tattoo, it needs to be colored.

This week i also bought new running shoes. For a chance Saucony, ProGrid Mirage. I hope i like them because i'm used to run on Mizuno of Brooks.

Trainingschedule week 47

Bike
90' endurance training

Run
1e training
10' warming up
12 x 1' op dt4
10' cooling down

2e training
45' endurance run

3e training
15' inlopen
2 x 20' op dt3
15' uitlopen

Swim
None

Week 46 2011

Trainingschedule week 46

Bike
60' endurance run
30' rowing

Run
1e training
70' endurance run on dt2

2e training
60' endurance run on dt2

Swim
1e training
600 meter inzwemmen
4 * 50 meter, starten iedere 1'15"
6 * 25 meter, starten iedere 30"
2 * 50 meter, starten iedere 1'
2 * 25 meter, starten iedere 30"
50 meter samengestelde rugslag
200 meter BC
600 meter uitwemmen
totaal 1.950 meter

2e training
350 meter inzwemmen
200 meter duurtempo
3 * 50 meter (armen, benen en armen) r=20"
200 meter duurtempo
4 * 50 meter techniek
250 meter duurtempo
4 * 50 meter benen
200 meter duurtempo
5 * 50 meter
100-75-50-25-25-50-75-100 meter  (100= duurtempo, 75 = kmtijd, 50=> kmtijd, 25=sprint)
50 meter uitzwemmen

totaal 2.550 meter

3e training
250 meter inzwemmen
3 * 100 meter ( 25m. wrikken, 75 m. armen)
100 meter benen (25 m. rustig, 25 m. tempo)
2 * 200 meter (200 m. dt + 4 * 50 m. hoog tempo) sp=20", r=10"
2 * 150 150 m. dt + 2 * 150 m.) r = 10"
2 * 100 m. (100 m. dt + 2 * 50 m.) r=10"
200 m. BC duurtempo
2 * 100 meter (100 m. dt  + 4 * 25 m. > dt) sp=20", r= 10"
2 * 75 (75 m. dt + 3 * 25 m. > dt) sp=20", r= 10"
2 * 50 (50 m. dt + 2 x 25 m. > dt) sp=20", r= 10"
400 meter duurtempo
300 meter ( 3 * BC/RC/BC/SS)
50 meter uitzwemmen
totaal 2.950 meter

Week 45 2011

Trainingschedule week 45

Bike
90' endurance ride

Run
1e training
10' inlopen,
10 x 60" op dt3, r= 60" op dt0,
10' uitlopen


2e training
40' endurance run on dt1


3e training
75' endurance run on dt2
4e training
60' endurance run

Swim
1e training
2.100 meter

2e training
500 m. inzwemmen
4 x (25-50-75-100-75-50-25) r=20"
(25 m= sprint, 50 m.=> kmtijd, 75 m. = kmtijd, 100 m= duurtempo)
300 m. duurtempo
3 x 150 m. (100 m. armen en 50 m. benen)
150 m. uitzwemmen
totaal 2.900 meter

3e training
400 m. inzwemmen
2 x 200 m. (slepen) r=20"
2 x 200 meter (1e 200 m. op kmtijd en 2e 200 iets hoger tempo dan kmtijd) r=20"
2 x 150 meter (1e 150 m. op kmtijd en 2e 150 iets hoger tempo dan kmtijd) r=20"
2 x 100 meter (1e 100 m. op kmtijd en 2e 100 iets hoger tempo dan kmtijd) r=20"
2 x 50 meter (1e 50 m. op kmtijd en 2e 50 iets hoger tempo dan kmtijd) r=20"
4 x 50 m. (1e 25=wrikken en 2e 25=sprint) r=20"
100 m. school
3 x (75-50-25) (75=kmtijd, 50 => kmtijd en 25=sprint)
50 m. uitzwemmen
totaal 2.600 meter.

Week 44 2011

An new week and finally started with the new season. I'm still working on my trainingsschedule but it's getting some where. Untill the end of december 2011 is already full planned with training.

I started on monday with an intervaltraining. Ten times on dt4 for a minute. I can tell you, that real heavy to start with. When you're ready it always gives an good feeling.

On tuesday i went to Business University Nijenrode for an seminar. When i came back in the afternoon was completely tired and i didn't have the right motivation for the swim training. Still i went and did my thing.

On saterday we did an  kilometertest. I needed 16 minutes en 30 seconds for this kilometer. I wasn't totally satisfied with my time, but it is just the beginning of the new season. 

Training schedule week 44
Bike
90' endurance ride
Run
1e training
10' inlopen,
10 x 60" op dt3, r= 60" op dt0,
10' uitlopen


2e training
75' endurance run op dt2


3e training
60' endurance run

Swim
1e training
800 meter inzwemmen
2 x (6x25 m. BC) start when last swimmer arives
100 meter tumpac legs
3 x 100 m wisselslag, r=20"
100 meter rug
3 x 200 meter BC, SS and BC, r=1'
total 2.300 meter

Week 43 2011

The last weeks have been strange for me. I didn't had the meaning in producing text for my weblog. Training didn't went well due to some personal problems. I've also problems with too much weight. My trainingschedule isn't finished. In short not good and not satisfying.

After have seen an TV progamm about fat people, i decided to start all over again. To produce an new trainingschedule, stop eating to much, stay focused on the right things. It has been more than two months now after the Long Distance Classic and it is time to start the new season.




Trainingschedule week 43
Bike
90' endurance training dt1/2

Run
1e training
60' endurance run dt1

2e training
60' endurance run dt 2
3e training


60'  endurance run dt 2

Swim
1e training
600 m.
6 x 50 m. BC (techniek)  r=20"
200 m. RC
4 x 100 m. BC (per 100 m. hoger tempo) r=40"
50 m. rug
400 m. BC
150 m. uitzwemmen
totaal 2.100 meter

2e training
300 m. inzwemmen
2 x (4 x 50 m. benen, armen, slepen en benen) r= 10"
3 x 200 m. BC (slepen, alleen rechts ademen, alleen links ademen) r=10"
50 m. uitzwemmen
totaal 2.500 meter