Today the weather in Belgium was verry bad 7deg., rain, rain, rain,....... :-(. I planed a 100km ride today and so I will go out for 100km ;-). I am verry happy I did it because I realy felt good on the bike today :-)) and it went great on the hills. After this training I am sure I will be ready for the 2013 Triathlon season ;-))!!!
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Monday: RUNNING: 40min EASY + TEMPO 1 SWIMMING: 3,5km Tuesday: RUNNING:1h - 6xHILL SPRINT(20sec EASY Walking) SWIMMING:4km Wednesday: RUNNING: 40min easy Recovery SWIMMING:3,5km BIKE: TACX 1h45min (8x3min 350watt - 100cad.) Thursday: RUNNING:1h30min (EASY + LSD + 4x3min TEMPO 4 - 1min REST) SWIMMING:4km BIKE: TACX 1h30min EASY SPINNING HIGH CAD. Friday: REST DAY :-(((( Saterday: BIKE: 3h30min (outdoor) EASY+HILLS HIGH CAD. SMALL GEAR 10x Sunday: BIKE:3h30min EASY RECOVERY LSD (long slow distance pace) RUN:45min EASY Monday: RUNNING: 50 min EASY + TEMPO 2 SWIMMING: 3,5km Tuesday: RUNNING: 50min - 20min Wup + 3x2min Tempo3 - 30sec Easy + Easy Tempo 1 SWIMMING:4km Wednesday: RUNNING: 40min easy Recovery SWIMMING:4km BIKE: TACX 1h45min (3x15min 280watt - 115 cad.) Thursday: SWIMMING:4km BIKE: 3h (outdoor) EASY RIDE + 4xHILLS SPRINT Friday: SWIMMING:4km Saterday: BIKE: 3h (outdoor) EASY+HILLS LOW CAD. HIGH GEAR Sunday: BIKE:3h30 EASY RECOVERY LSD (long slow distance pace) RUN:1h EASY+LSD 400 Wup - Tech. 5x100 4str. (15sec) 6x50 kick legs (15sec) 200m Cr. (count strokes) 10 X 50 But. (25 sprint + 25 easy) (30sec) 300m Cr. Easy 4x400m Cr. (20sec) 1:PB 100 TEMPO 1 + 100 TEMPO 3 x2 2:PB + PAL 100 TEMPO 1 + 100 TEMPO 3 x2 3:PB 200 3/5/7/9 Br. + 200 EASY 4:PB+PAL 200 3/5/7/9 Br. + 200 EASY 3 x 100 Cr. Progr. Sprint (20sec) 500 Easy Rec. |
Lucky Berlage
Father of 2 kids Kilyan and Lyam and together with Vanessa living in Belgium (Mechelen) Archives
September 2016
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