Anchor day

Strong 100`s on 2:00
4 rounds of
50 Easy 10" rest
50 Choice 10" rest
50 Build on 10" rest
Main Set
5 x 100 on 2:00 Strong even effort
2 x 50 Easy Choice on 20" rest
4 x 100 on 2:00 Strong even effort
2 x 50 Easy Choice on 20" rest
3 x 100 on 2:00 Strong even effort
2 x 50 Easy Choice on 20" rest
2 x 100 on 2:00 Strong even effort
2 x 50 Easy Choice on 20" rest
100 STRONGEST
Choice Cool Down

Started to fuel up my body early yesterday on my travel and kept fueling over the day. So was in pretty good balance on the nutrition. Arrived home 1030pm and slept 9 h. Had a egg and bacon breakfast before the swim. Swimming together with JO today.

Started the party with.:
1:22 - 1:28 - 1:28 - 1:29 - 1:30
1:28 - 1:28 - 1:29 - 1:30
1:28 - 1:30 - 1:28
1:28 - 1:29
1:25

Was to fast for the first 100, but was able to recover and  hold the form over the main set. I felt low on energy today. Nothing sexy just strong even effort :)

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LT 3 x 25`s, incl. Power singles
Warm-up for 40 minutes and include 20 mins of Power Singles at FTP (10x 1/1) then:
3x25 min on 5 min Easy recovery
#1 -- aim to hold slightly under LT watts (Mod-hard effort)
#2 -- hold the lower of: (a) LT watts; and (b) LTHR (LT Heart Rate)
#3 -- hold LTHR and note avg wattage
If you don't have a powermeter then use perceived effort -- remember not to force HR over perceived effort, especially early -- give yourself room to outperform
Immediately after the last 25 min interval do 20 minutes of 92 rpm riding holding the bottom end of your Steady power range. Let HR come down gradually. Cool down with choice easy spinning.

Todays photo is from the suffering on the trainer!

Steady HR 127-133 / 210 W
MH HR 137-144 / 235-245 W
============================
Avg hr / mx hr / avg w / mx w / cadence
============================
# 1 -- 137 / 142 / 234 / 290 / 73
# 2 -- 139 / 145 / 230 / 292 / 74
# 3 -- 142 / 147 / 229 / 283 / 70

Felt powerless in my legs fom the start today and was mentally in the paincave before I even were started on the main set :) Still I was able to get the work done. Coming of a big job week high on stress and traveling has fatigued me. I will miss the suffering tomorrow. Nothing sexy about it today! I was not able to rock 92 cadnece for the last 20 min steady segment. Just kept it rolling steady.

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Running easy of the bike
After you finish riding, transition to run gear and run easily.

Running out of energy on the run.
Had only been eating 5 bananas and 0,5 orange juice after my breakfast. Have to start to plan my nutrition when training over 2,5 h. Overall I am happy that I got the work done today. Sometimes it is just about getting it done.

Mantra of the day - "keep your head in there"

// JH

Poker pacing run

Based on duration, split the run into thirds:
***Easy effort for first third
***Steady effort second third
***Hold your Steady pace in final third, effort may increase a bit
Always start at an effort that leaves you room to finish strong.
This is an endurance session, keep the effort comfortably aerobic at all times.
Practicing Run:Walk Technique is highly recommended.
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Early season, and if you find that you have to raise HR by more than 5% to hold Steady pace, it is best to dial down the middle pace so you don't have to "race" at the end of the workout. In ALL cases never enter your Threshold zone.
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Most runners are tempted to crank the speed up at the back end. FAR more effective is to lift your pace earlier in the workout and test your ability to hold Steady pace without material decoupling. Learn to control yourself emotionally as it will serve you well on race day

Easy >130, @ > 6:00 pace
Steady 137-145, @5:00 - 5:20 pace
26 min blocks
=====================
Avg hr / mx hr / avg pace
=====================
115 / 132 / 5:52
139 / 144 / 5:18
143 / 148 / 5:20

Very strong in my legs and mind today. Running thru a "snowstorm" @Bodø. Building endurance over the spring with the powerplatform that we have established both for running and riding will be great. My coach have done a great job to create a "easy plan" in all sports. That plan is making me strong. Stronger than ever! Even at the office he want me to be a "rock star" this month. No easy way!

Our photo today is from a photosession with my tri buddy JO, who is a ROCK STAR!

Crew Captain

The crew have started to prepere every thing for my first crack at the ultra distance at UM UK 3th September 2011. I`m very glad to be ahead both in training and preparations with a very motivated Crew Captain. From this point I will name him Jason Bloodaxe.

Crew Captain - Jason Cordingley
Canoest - Michael Tildesley
Additional Crew -
Tony Hill (To Be Confirmed Sunday)
Ruth Cordingley - Runner and General Help

Todays leadphoto is from our US tour May 2010 swimming @Vail. A snow storm was passing us when Monica Byrn was correcting our technique.

I will do weekly updates from my traininglog and key sessions and maybe the crew also will share their experience thru the journy.

Let us see if we can get som photos out from our crewmembers.

Here is what comes to mind for my early seasson prep.:

1. Train daily
2. No sugar
3. Sleep at least 8 h each night
4. Execute your plan on a daily basis - no need for more

Tuesday key swim
Pace Change 150s
4x50 Easy on 10s rest
4x100 Middle 50 Steady on 15s rest
200 Easy on 15s rest
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500 Steady with middle 200 Threshold
10x150 as 50 Easy (long strokes), 50 Build, 50 Steady on 15s rest
500 Steady with middle 200 Threshold
10x150 as 50 Easy (long strokes), 50 Fast, 50 Steady on 10s rest
500 Steady with middle 200 Threshold
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If you use swim gear then OK to use paddles only for second 10x150
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Cool Down

A lot of work in this swim, but I enjoyed it.

Wednesday key run 
Running of the bike after 2 x 18 min indoor progresive
This workout is scheduled for an hour but what counts is getting about 20-40 minutes worth of training around the bottom of your Steady Zone. I'm going to lay out a main set but the main thing is getting out the door! So if it feels like work to get started then ease into the session. You might surprise yourself once you've warmed up.
Start with ten minutes of easy running. The main set is 5x8 minutes continuous: if everything goes well you'll have each eight-minute interval done slightly faster. However, I do this workout 2-3 times a week and I only get it "right" a couple times per month!
So... 5x8 minutes, or 5x a distance that will take about 8 minutes. If you subscribe to my Twitter Feed (endurancecorner) then you'll see that I run laps of a local lake. For me, each lap is 1,850 meters so I can check pace. The name of the game is:
Lap 1 - Easy pace
Laps 2 & Laps 3 - Steady pace
Laps 4 & 5 - Sit just under the top of your Mod-Hard HR zone
While I track pace, I don't worry about it. In other words, you can spike your HR if you are worried. So relax,

Running of the bike (2 x 18 progresive) today to catch up with JO.
Easy HR is >130
Steady is HR 137-145
MH is HR 154-158
My loop was out 1500 m and back again, total 3000 m. The darkens made me to chooce this way to do it. A touch high on HR for the mh segment today.
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AVG HR / MAX HR / TIME / PACE PR K
============================
132 / 140 / 8:27 / 5:38 pace
143 / 147 / 7:46 / 5:10 pace
143 / 148 / 7:48 / 5:11 pace
158 / 162 / 6:27 / 4:18 pace
162 / 169 / 6:22 / 4:14 pace

Stay tuned and keep in touch!
Jan Hugo