Oh boy. Things are getting looooooooooooong.

One more Monday speed session and this one was a little different.

The bike part was a crazy 20 times on and off with another 15 times on and off. The “on” part was 40 seconds of 220-240W followed by 20 seconds of 260-280W. Then you take a quick break and do it all 15 times where the shorter part is only 10 seconds but the power needed was 280-300W.

Your legs are fried after these sessions but it makes it a little more interesting when you have to run fast right after that :)

I made another great improvement on the swim and am now comfortable to swim in the low 1:40s for 100m. The breakthrough came after I finally figured out how to include more of my back in the swim stroke. Using bigger muscles for the same pace makes it a lot easier to hold the pace for a longer time.

Next week we will see how this will influence my swim speed with a new test.

I ran 22 kilometers on the treadmill and it felt easy (again!) I could have ran another 5 kilometers with no problem at all.

The long bike ride was a lot of the same. 3 hours and 40 minutes with a gradual increase in power. I pushed some 210-220 for the last hour and a half and also felt great.

The remainder of the week was easy work and low volume because we had the 2nd part of our twins 1st birthday :)

Now it’s time to get ready for week 16 and a lot of testing. It’s going to be hard but it’s only once every 8 weeks so it’s ok :)

*estimated by my scale

My volume has increased slightly as well.