my week

every day getting up between 6:oo and 6:3o. a little bit of breakfast. then dressing the three kids to go to the kindergarden which i leave at 8:15 to take the railway to my office. at ~9am i start work. Occasionally (2x a week) i do 10km of running at lunch time instead of big eating with collegues - i take some bread, bananasm apples with me... at ~18pm i leave my office for my famlily. after ~8:30 the kids are in bed and if i'm motivated i do a fast 5km run (1-2x a week) around our district in town.

actually my weekly training is generally like the following:
SWIM:
-tuesday from 8-9pm
-wednesday from 9-10pm
-saturday from 11-12am
RUNNING:
-2x 10km whenever i feel to do so
-1-2x fast 5km
BIKING:
-actually nothing, maybe 2km a week...

no biking

as i think biking is my favorite - there's no personal biking training since nearly two months. i plan to start with it in january to put power only into running and swimming.

my swimming power seven months before IRONMAN

hi:
today in the morning i had breakfast with my family and from 11 to 12am i did some swimming. 200m to become warm and then 10x50meter. after that i did 500m of crawl with my very best time of 11minutes! my plan is to imrove my technique and become faster than 8minutes. then i will have no fear to do the 1.2 mile swim.

if there's some time when the kids are sleeping, i will go for another 7.5km of running with a heart rate below 160.

i'm so motivated, hehe, i like that! hard is only to do sports after 8.3opm right after work and when the kids are in bed. but i signed in to ironman roth with an expected finishing time of 12hours - actually i hope to do something below 11h.