Favorite workout

Warm up with ten minutes build to Steady, then 10x 15s Fast / 45s Easy; then 2x18 minutes as 6 min Steady/Mod-hard/Threshold with 2 min Easy between the sets. Cool Down.

This one is my indoor favorite workout. I have kept asking myself why?

The fact that I`m allowed to build into my threshold suits me very well. I have in very many areas in my life been a slow starter, thats a pattern for sure. Still when I got into it I have always been quit good to push all way thru when allowed too start "slow", better when hitting it from the start. I also guess that all training over the winther has made me fit, but it also mean that my body need long warm ups. Mentally it is better to go with a negative split than a positive. It makes me look strong, at least it tells my mind "you were strong today". Building into things with a increas in effort also means that I`m quit good at pacing my workouts. Thats a good skill too have on race day and in life in general. Good too know when building up my nxt race plan, seasson or when planning the life outside triathlon. Key things too remember for Jan Hugo.:

#1 Long warm up
#2 Slow start
#3 Negative split

 = Strong today :)

//JH

 PAPER RACE 
750 m swim - 20 k bike - 5 k run

7 guys at the start line for our local "training race". My team viking buddy JO offers good feedback since he is a strong trainingpartner and normal a faster runner than me. I took the lead from the start at the swim and was able to ROCK it all way too the finish line. Was ahead the chasing bunch with 2 min and 36 sec at the end. Avg 1:34/100 pace for the swim and 273 W for the ride and 3:58 min pr k for the run. Both swim and bike seasson best performance. Some confusing feedbacks from my brick leading up too the race compared to my run times, but overall I am very happy to nail the swim and bike. The run was a mind game. In sort of a way the pain from a short race is harder to deal with than longer races. kept telling myself when running - keep your head in there, all way thru the finsih line, I love pain and have a lot more of it in my store, so bring it on :)

Finished with 1 h 04 min and f* 1 sec.

Lessons who comes to mind after this race:

Dont excpect better times at your race than done in training.

Don`t do paper races leading up to your event. It want make you happy. (I`m a "paper race expert", so far I have never got it(clock) correct and it alwas makes me look fast(er).   

Free your mind and just RACE :) the clock will take care of it self.  

Still on a low volume calendar, but trust my coach 100% and just love the fact that I`m soon in Boulder for 90 days with preparations before the BIG challange at UM UK.

My first part of the seasson is over and I have learned a ton so far in 2011. More about that later.