After the marathon, if they had joined a new life in me, which made me somewhat by surprise. Usually I was tired during training człapałem running, I was struggling and now ... play to the maximum level. After Saturday's pace, I went Christmas obżarstwie restless on Monday, the first 3km from Iwona at 6'11 / km and later his foursome at ease after 4'28 / km ... without strapping on a normal HR, it was fun.
Tuesday was a bit more hardcorovy. From 7:30 to 15:30 I was at work but about 16 went to the gym, I decided Gdynia jogging in the hills and flew 11km with a few bonuses dosadnymi mountain after 4'42 / km:) but that's not all ... immediately after running, I went to the swimming pool and took normal training in the water, ending the test from a standing start 200m from the water:) The time course is not super duper, I came to 3:39, but as it was the first such test that did not even know how do I distribute power. On the rest of this zdjąłbym probably ~ 10 seconds, but I'm still pleased with that.
Wednesday, a day III range and a short, fast workout that also ran the passable mountains the black road. I ran 3km sections - 2km - 1 km, and ran it from "0" to "3", from "3" to "1" and "1" to "0" and the durations of these episodes came out 9'59, 6'37, 3'13, the interval between episodes was 3 '. Des Termes heavily, was a lot of uphill, it was the first long training at such speeds, and I was pretty objedzony. HR max 197 came out, that is has enough;)
Thursday , I jog and swim, but that the incumbents in the bike shop, then I could just to the swimming pool, where a lot was happening. At the beginning of the warm-up Diminishing of 350m, 8 x 25m exercise technique, pyramid 75m - 50m - 25m arms to crawl + 4 x 25m legs to crawl with one fin, the change at 25m, the other side of the pyramid in the 25m - 50m - 75m and again 4 x 25m legs to crawl with one fin and part of the fundamental ... 4 x (150m crawl + 4 x 25 clearance) + diminishing of the moment, cool, interesting, varied workout.
happens and it's getting better, today and tomorrow prevents something we do in Rumi I Aquathlon Rumia a May 3 start in Sztum 10km hilly route spicy ... things will happen:)
Tuesday was a bit more hardcorovy. From 7:30 to 15:30 I was at work but about 16 went to the gym, I decided Gdynia jogging in the hills and flew 11km with a few bonuses dosadnymi mountain after 4'42 / km:) but that's not all ... immediately after running, I went to the swimming pool and took normal training in the water, ending the test from a standing start 200m from the water:) The time course is not super duper, I came to 3:39, but as it was the first such test that did not even know how do I distribute power. On the rest of this zdjąłbym probably ~ 10 seconds, but I'm still pleased with that.
Wednesday, a day III range and a short, fast workout that also ran the passable mountains the black road. I ran 3km sections - 2km - 1 km, and ran it from "0" to "3", from "3" to "1" and "1" to "0" and the durations of these episodes came out 9'59, 6'37, 3'13, the interval between episodes was 3 '. Des Termes heavily, was a lot of uphill, it was the first long training at such speeds, and I was pretty objedzony. HR max 197 came out, that is has enough;)
Thursday , I jog and swim, but that the incumbents in the bike shop, then I could just to the swimming pool, where a lot was happening. At the beginning of the warm-up Diminishing of 350m, 8 x 25m exercise technique, pyramid 75m - 50m - 25m arms to crawl + 4 x 25m legs to crawl with one fin, the change at 25m, the other side of the pyramid in the 25m - 50m - 75m and again 4 x 25m legs to crawl with one fin and part of the fundamental ... 4 x (150m crawl + 4 x 25 clearance) + diminishing of the moment, cool, interesting, varied workout.
happens and it's getting better, today and tomorrow prevents something we do in Rumi I Aquathlon Rumia a May 3 start in Sztum 10km hilly route spicy ... things will happen:)
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