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

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.

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)