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After the last week, which was all about recovery, I was able to get started again. Even if the weather is not yet too spring-like, you can still cycle outside. At the moment I definitely need a few kilometers of preparation before I can dare to go to Cyprus.
Walking is slow. The unit on Friday was planned differently, but that's how it happens sometimes. I started the first kilometer in 4:11 and thought to myself… but now you can't slow down either. I build up my runs progressively to 99%. After a few kilometers and when I arrived at Lake Whörder, I was already running under 4min / km. Then after 40 minutes it suddenly became more strenuous and I had the choice to leave the target heart rate range or to stay in it. Fortunately, legs and head were able to agree, so we walked back at the same pace as on the way there. The pulse was continuously at LD intensity. Now I will slowly begin to incorporate a little more tempo variations into my runs. Nevertheless, you shouldn't overdo it, because running intensely provokes a rapid increase in form that I can't use right now.
In swimming, the numerous units of the last few weeks are slowly becoming noticeable. Since I was overtaken by quite a few of my own athletes in the 400m test, I had to test my form myself again. It must be said that I have never swum the 400m test faster than 6:00. Relatively slow when I compare it to my 3.8km competition time of 54 minutes. I'm not really a sprinter, but I was always able to walk a relatively good pace for a long time.
The result of the new test this week: 5:20 - and therefore a full 40 seconds faster than anything I've swum before. Then a slight grin stole into my face. Of course I can live with that and it's only the beginning of February.
However, I'm still a world away from my best athletes who swim the same distance between 4:50 and 5:10. Must be the training 😉
By the way, by complementary training I mean the targeted treatment of my personal problem areas. It is therefore very different from strength training, in which I carry out a complete program.
a good start to the week!
krelli