checkpoit 5k

Yesterday from 9pm on i did a 5km sprint to check out my current fitness. i did the 5k in 21min40sec. And it was really hard running for me having -4° celsius outside and a heart rate of 171. By the way, this seems to be my personal anaerobic sill...

current swimming time for 500meter: 10min20sec

HARD training time starts

from now on i will strongly increase my training time to 10h average a week for january, hoping to become no knee problems or cold.

actually i take care of our fourth sun, four months old, at home while my wife is learning 9h a day for her final exam to become a medical doctor in june. so i take the so called 'elternzeit' in germany, with some 70% of my old salary i got the last 12 months. so i'll go for my running sessions together with my baby in a buggy. and i plan to go 1 1/2hours each day (~17km). so, the following is my current plan:

monday: 1 1/2hour running
tuesday: 1 1/2hour running, 1hour swimming
wednesday: 1 1/2hour running, 1hour swimming
thursday: 1 1/2hour running
friday: 1 1/2hour running
saturday: 1 1/2hour biking, 1hour swimming
sunday: 1 1/2hour biking

that's all in all 13.5hours! and i think in my worst times it will be not less than 8hours and in best times not more than 20 hours.

the intensity is slightly increased for another two weeks followed by one week of very easy sessions for regeneration purposes of my body. and i will need that for this hard workout ... :(
but if i'll become no bigger illness with bones or whatever, the ironman has to be finished below 11hours with that amount of training! :)

in the following weeks i will post the development of my running and swimming time as graphical plots - from january on i document everything as there's only six months left until the roth challenge...

easy christmas time

no swimming, no biking but running (from 21-22pm) every three days for an hour.