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Category: Ironman Copenhagen 2022

Preparation for Ironman Copenhagen 2022 – Training and Accountability Log

IM Copenhagen 2022 – We’re Halfway There

IM Copenhagen 2022 – We’re Halfway There

Time to give up and modify goals? Obviously it is not. But now is the point where we take a good look at where we are, where we are going and assess whether we’re on track. So where was I initially headed? The goal was a sub10 Ironman in Copenhagen, possibly sub 9:30 and ideally as close as possible to 9 hrs. I figured that with my talents and weaknesses, my experience and the time I can realistically invest into…

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Training Log Week 05-2022 (Race Week -28)

Training Log Week 05-2022 (Race Week -28)

Swim Distance: 5,4 km Time: 01h 55m Highs A few honest 1:25 100s LCM Bike Distance: 137 km Time: 04h 20m Highs 3 productive workouts Slight increase in weekly time on bike 2 hr sweet spot intervals, most of it in aero Run Distance: 41,11 km Time: 03h 21m Highs Another great interval run. Averaging 3:40 for the 1000s in good conditions Long run distance keeps progressing at reasonable pace Lows Way below weekly target volume, only 2 swims Lows…

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Training Log Week 04-2022 (Race Week -29)

Training Log Week 04-2022 (Race Week -29)

Swim Distance: 8,5 km Time: 02h 45m Highs 3 sessions per week Even endurance sets like 5*500 are becoming easy to bear and take much mental effort than in previous years Bike Distance: 132 km Time: 04h 02m Highs 3 productive workouts All workouts felt productive, I wasn’t at my limit Fueling a 2 hr ride with self-made beta fuel without any issues Run Distance: 36,85 km Time: 02h 56m Highs First interval run in ages. 3:45 k pace is…

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Training Log Week 03-22 (Race Week -30)

Training Log Week 03-22 (Race Week -30)

Swim Distance: 9,2 km Time: 03h 10m Highs Biggest week yet Honest 100m in 1:28 LCM Lows Not as much speed work as I was planning to do. Chickened out at 10×100 threshold and did tempo after 3 repeats Bike Distance: 25 km Time: 0h 45m Highs Knocked a Sprint workout TR level 9.2 out of the park on zero sprint training Lows Took the recovery a bit too far and only rode the turbo for less than an hour…

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Training Log Week 02-22 (Race Week -31)

Training Log Week 02-22 (Race Week -31)

Swim Distance: 5,5 km Time: 02h 05m Highs Began to breathe bilaterally Lows Not reaching goals for weekly yardage, not a single session over 3k Bike Distance: 126 km Time: 04h 10m Highs Continued progress in Tempo and Endurance levels Solid 2 hr endurance ride in aero Lows Adapting to new position not complete yet Run Distance: 39,51 km Time: 03h 36m Highs 4 runs this week Long run pushed beyond 1:30h Continous progression of weekly mileage, nearing 40k Lows…

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Training Log – Week 01-22 (Race Week -32)

Training Log – Week 01-22 (Race Week -32)

Swim Distance: 7,3 km Time: 02h 30m Highs Technique improvements after video feedback – improved breathing 10×100 on 2 in 1:33 average Lows Not reaching goals for weekly yardage, not a single session over 3k Bike Distance: 127 km Time: 04h 00m Highs Benchmark workout TR „Shortoff“ (2*(3*2 Min) VO2 max) NP 6 watts over and HR 6 beats average below last time Continued progress in VO2, threshold and Sweet Spot levels Solid 2 hr endurance ride in aero Lows…

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Training Log December 2021

Training Log December 2021

Swim Distance: 29,1 km Time: 10h 50m Highs Biggest workout in a pool to date – 4 km 10×100 on 2 in 1:38 Lows Poor consistency and drop in volume near end of year Bike Distance: 414 km Time: 13h 33m Highs New extensions Still progressing through levels at tested FTP Holding aero position up to upper sweet spot / lower threshold Lows Long ride not as long as prescribed in TR Breaking aero during long ride Run Distance: 137,33…

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Ironman Copenhagen 2022 Preparation Series

Ironman Copenhagen 2022 Preparation Series

2022 will hopefully be the year I slay the dragon that is long course triathlon. I made an attempt in Hamburg 2018 but it was a hollow victory (hollow slaying?) when Ironman cancelled the swim and replaced it with a 6k warm up run. The dragon was already hurt and limping. Ever since I have to endure the mocking of friends, that technically I have yet to finish a full distance event. Time to get it over with. What are…

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