tag:blogger.com,1999:blog-72798149519474740652024-03-19T05:03:36.160-07:00konasverre - translating dream into reality. Follow my journey to Ironman World Championship, Kona Hawaii.Sverrehttp://www.blogger.com/profile/11872135632786400217noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-7279814951947474065.post-15984665019989271782015-01-19T01:13:00.001-08:002015-01-19T01:13:40.752-08:00Week 3 - Training report<head><meta charset="utf-8"><style type="text/css">@import url("https://dl.dropboxusercontent.com/u/7793342/style.css");</style><script type="text/javascript" src="https://www.google.com/jsapi"></script><script type="text/javascript">google.load("visualization", "1", {packages:["corechart"]});google.setOnLoadCallback(drawChart24639067);function drawChart24639067() {var data1_24639067 = google.visualization.arrayToDataTable([['Sport', 'Min per week'],['Swimming',{v:60, f: '1:00'}],['Cycling',{v:135, f: '2:15'}],['Running',{v:102, f: '1:42'}],['XC Skiing',{v:415, f: '6:55'}],['Strength',{v:30, f: '0:30'}],]); var options = { title: 'Division per activity'};var data2_24639067 = google.visualization.arrayToDataTable([['Type', 'Min per week'],['AE',{v:490, f: '8:10'}],['ME',{v:45, f: '0:45'}],['SS',{v:147, f: '2:27'}],]); var data3_24639067 = google.visualization.arrayToDataTable([['Day','Swimming','Cycling','Running','XC Skiing','Strength'],['Monday',{v:0, f: '0:00'},{v:60, f: '1:00'},{v:0, f: '0:00'},{v:0, f: '0:00'},{v:30, f: '0:30'}],['Tuesday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:52, f: '0:52'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Wednesday',{v:0, f: '0:00'},{v:30, f: '0:30'},{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Thursday',{v:35, f: '0:35'},{v:45, f: '0:45'},{v:50, f: '0:50'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Friday',{v:25, f: '0:25'},{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Saturday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'},{v:200, f: '3:20'},{v:0, f: '0:00'}],['Sunday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'},{v:215, f: '3:35'},{v:0, f: '0:00'}]]); var options124639067 = {backgroundColor: '#FFFFFF',colors:['#3366CC','#DC3912','#FF9900','#109618','#990099'], legend: { position: 'top', maxLines: 3 },}; var options224639067 = {backgroundColor: '#FFFFFF',colors:['#777777','#999999','#BBBBBB','#555555'], legend: { position: 'top', maxLines: 3 },}; 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font-family: Gotham, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: small;"><br>Training Period: <em style="color: #0000FF">prep</em><br>Number of Sessions: <em style="color: #0000FF">10</em><br>Total Duration:<em style="color: #0000FF"> 12:22</em><br><br> </div></td><td colspan="2" scope="row" valign="top"><div align="left" style=" font-family: Gotham, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: small;"><br>Comment: <em style="color: #0000FF"></em><br> </div></td></tr><tr><th><div id="piechart1_24639067" style="width: 200px; height: 200px;"></div></th><td align="center"><div id="chart3_24639067" style="width: 300; height: 200px;"></div></td><td><div id="piechart2_24639067" style="width: 200px; height: 200px; float: right;"></div></td></tr></tbody></table> Sverrehttp://www.blogger.com/profile/11872135632786400217noreply@blogger.com0tag:blogger.com,1999:blog-7279814951947474065.post-52360682050530893112015-01-11T22:36:00.001-08:002015-01-11T22:36:42.954-08:00Week 2 - Training report<head><meta charset="utf-8"><style type="text/css">@import url("https://dl.dropboxusercontent.com/u/7793342/style.css");</style><script type="text/javascript" src="https://www.google.com/jsapi"></script><script type="text/javascript">google.load("visualization", "1", {packages:["corechart"]});google.setOnLoadCallback(drawChart589575702);function drawChart589575702() {var data1_589575702 = google.visualization.arrayToDataTable([['Sport', 'Min per week'],['Swimming',{v:30, f: '0:30'}],['Cycling',{v:360, f: '6:00'}],['Running',{v:195, f: '3:15'}],['Strength',{v:30, f: '0:30'}],]); var options = { title: 'Division per activity'};var data2_589575702 = google.visualization.arrayToDataTable([['Type', 'Min per week'],['AE',{v:471, f: '7:51'}],['SS',{v:36, f: '0:36'}],]); var data3_589575702 = google.visualization.arrayToDataTable([['Day','Swimming','Cycling','Running','Strength'],['Monday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'},{v:30, f: '0:30'}],['Tuesday',{v:30, f: '0:30'},{v:60, f: '1:00'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Wednesday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:48, f: '0:48'},{v:0, f: '0:00'}],['Thursday',{v:0, f: '0:00'},{v:60, f: '1:00'},{v:34, f: '0:34'},{v:0, f: '0:00'}],['Friday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Saturday',{v:0, f: '0:00'},{v:60, f: '1:00'},{v:77, f: '1:17'},{v:0, f: '0:00'}],['Sunday',{v:0, f: '0:00'},{v:180, f: '3:00'},{v:36, f: '0:36'},{v:0, f: '0:00'}]]); var options1589575702 = {backgroundColor: '#FFFFFF',colors:['#3366CC','#DC3912','#FF9900','#990099'], legend: { position: 'top', maxLines: 3 },}; 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font-family: Gotham, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: small;"><br>Training Period: <em style="color: #0000FF">prep</em><br>Number of Sessions: <em style="color: #0000FF">10</em><br>Total Duration:<em style="color: #0000FF"> 10:15</em><br><br> </div></td><td colspan="2" scope="row" valign="top"><div align="left" style=" font-family: Gotham, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: small;"><br>Comment: <em style="color: #0000FF"></em><br> </div></td></tr><tr><th><div id="piechart1_589575702" style="width: 200px; height: 200px;"></div></th><td align="center"><div id="chart3_589575702" style="width: 300; height: 200px;"></div></td><td><div id="piechart2_589575702" style="width: 200px; height: 200px; float: right;"></div></td></tr></tbody></table> Sverrehttp://www.blogger.com/profile/11872135632786400217noreply@blogger.com0tag:blogger.com,1999:blog-7279814951947474065.post-52938132095246118002015-01-06T00:02:00.001-08:002015-01-11T22:38:34.620-08:00Week 1 - Training report<div dir="ltr" style="text-align: left;" trbidi="on">
<head><style type="text/css">@import url("https://dl.dropboxusercontent.com/u/7793342/style.css");</style><script src="https://www.google.com/jsapi" type="text/javascript"></script><script type="text/javascript">google.load("visualization", "1", {packages:["corechart"]});google.setOnLoadCallback(drawChart1102845942);function drawChart1102845942() {var data1_1102845942 = google.visualization.arrayToDataTable([['Sport', 'Min per week'],['Cycling',{v:255, f: '4:15'}],['Running',{v:50, f: '0:50'}],['XC Skiing',{v:390, f: '6:30'}],]); var options = { title: 'Division per activity'};var data2_1102845942 = google.visualization.arrayToDataTable([['Type', 'Min per week'],['AE',{v:635, f: '10:35'}],['ME',{v:60, f: '1:00'}],]); var data3_1102845942 = google.visualization.arrayToDataTable([['Day','Cycling','Running','XC Skiing'],['Monday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Tuesday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Wednesday',{v:60, f: '1:00'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Thursday',{v:135, f: '2:15'},{v:50, f: '0:50'},{v:0, f: '0:00'}],['Friday',{v:60, f: '1:00'},{v:0, f: '0:00'},{v:0, f: '0:00'}],['Saturday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:240, f: '4:00'}],['Sunday',{v:0, f: '0:00'},{v:0, f: '0:00'},{v:150, f: '2:30'}]]); var options11102845942 = {backgroundColor: '#FFFFFF',colors:['#DC3912','#FF9900','#109618'], legend: { position: 'top', maxLines: 3 },}; var options21102845942 = {backgroundColor: '#FFFFFF',colors:['#777777','#999999','#BBBBBB','#555555'], legend: { position: 'top', maxLines: 3 },}; var options31102845942 = {width: 300, height: 200,backgroundColor: '#FFFFFF',colors:['#DC3912','#FF9900','#109618'], legend: 'none', bar: { groupWidth: '90%' }, isStacked: true,chartArea:{left:28,top:5,width:'90%',height:'80%'},vAxis: { ticks: [{v: 0, f: '0:00'}, {v: 60, f: '1:00'}, {v: 120, f: '2:00'}, {v: 180, f: '3:00'}, {v: 240, f: '4:00'}]}}; var chart1_1102845942 = new google.visualization.PieChart(document.getElementById('piechart1_1102845942')); var chart2_1102845942 = new google.visualization.PieChart(document.getElementById('piechart2_1102845942')); var chart3_1102845942 = new google.visualization.ColumnChart(document.getElementById('chart3_1102845942'));chart1_1102845942.draw(data1_1102845942, options11102845942);chart2_1102845942.draw(data2_1102845942, options21102845942);chart3_1102845942.draw(data3_1102845942, options31102845942);}</script></head><body><table border="0" style="width: 100%px;"><tbody>
<tr><th colspan="3" scope="row" style="background-color: white;"><table border="0" class="table" style="width: 100%px;"><tbody>
<tr><th class="Day" scope="row">Monday</th><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td></tr>
<tr><th class="Day" scope="row">Tuesday</th><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td></tr>
<tr><th class="Day" scope="row">Wednesday</th><td class="cell"> </td><td class="cell icon bike" style="border-color: #DC3912;"><div class="wo">
<strong>1:00</strong> FTP Test: 350W</div>
</td><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td></tr>
<tr><th class="Day" scope="row">Thursday</th><td class="cell"> </td><td class="cell icon bike" style="border-color: #DC3912;"><div class="wo">
<strong>2:15</strong> AE @ 250W</div>
</td><td class="cell icon run" style="border-color: #FF9900;"><div class="wo">
<strong>0:50</strong> AE 10k</div>
</td><td class="cell"> </td><td class="cell"> </td></tr>
<tr><th class="Day" scope="row">Friday</th><td class="cell"> </td><td class="cell icon bike" style="border-color: #DC3912;"><div class="wo">
<strong>1:00</strong> AE @ 230W</div>
</td><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td></tr>
<tr><th class="Day" scope="row">Saturday</th><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td><td class="cell icon xcs" style="border-color: #109618;"><div class="wo">
<strong>4:00</strong> AE 58k</div>
</td><td class="cell"> </td></tr>
<tr><th class="Day" scope="row">Sunday</th><td class="cell"> </td><td class="cell"> </td><td class="cell"> </td><td class="cell icon xcs" style="border-color: #109618;"><div class="wo">
<strong>2:30</strong> AE 42k</div>
</td><td class="cell"> </td></tr>
</tbody></table>
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<tr><td colspan="3" scope="row" valign="top"><div align="center" style="background-color: #eeeeee;">
AE: Aerobic Endurance ME: Muscular Endurance </div>
</td></tr>
<tr><td valign="top"><div align="left" style="font-family: Gotham, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: small; margin-left: 22px;">
<br />Training Period: <em style="color: blue;">prep</em><br />Number of Sessions: <em style="color: blue;">6</em><br />Total Duration:<em style="color: blue;"> 11:35</em><br /><br /> </div>
</td><td colspan="2" scope="row" valign="top"><div align="left" style="font-family: Gotham, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: small;">
<br />Comment: <em style="color: blue;"></em><br /> </div>
</td></tr>
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</th><td align="center"><div id="chart3_1102845942" style="height: 200px; width: 300;">
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</td><td><div id="piechart2_1102845942" style="float: right; height: 200px; width: 200px;">
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Sverrehttp://www.blogger.com/profile/11872135632786400217noreply@blogger.com0tag:blogger.com,1999:blog-7279814951947474065.post-10769835723481795132014-08-20T08:29:00.002-07:002014-10-24T23:29:50.008-07:00Race Report: Ironman Kalmar 2014<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO055SJmMdloZBhO-yWLDnOFy_rCb-kyE5YRF1ammCClwxFl4mLECdJBByvu5Ve5EtVzmK8q0Wzcb_Nt8nuQNuGndGSOFu9eYcrEwh0sb-je-lTgYTzkmEYNvRmTouxg4t01ypzi_Tqfw/s1600/0776_019983.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO055SJmMdloZBhO-yWLDnOFy_rCb-kyE5YRF1ammCClwxFl4mLECdJBByvu5Ve5EtVzmK8q0Wzcb_Nt8nuQNuGndGSOFu9eYcrEwh0sb-je-lTgYTzkmEYNvRmTouxg4t01ypzi_Tqfw/s1600/0776_019983.jpg" height="320" width="212" /></a></div>
<br />
This was my priority-A-race for 2014 where I had one goal:<br />
<ul style="text-align: left;">
<li><b>to qualify</b> for Ironman World Championship at Kailua-Kona, Hawaii.</li>
</ul>
<h2 style="text-align: left;">
<span style="font-size: large; font-weight: normal;"><u><br /></u></span></h2>
<h2 style="text-align: left;">
<span style="font-size: large;">The expectations</span></h2>
The training leading up to the race had gone well - no big injuries or setbacks. I was ready to make my first serious attempt to qualify. I raced in the age group M30-34 which typically is quite competitive. Based on training results I had confidence in the following race plan:<br />
<div style="text-align: left;">
<b> Swim: 1:00</b></div>
T1: 0:03<br />
<b> Bike:</b> 230 Watts,<b> </b>or about<b> 4:50, </b>under good conditions.<br />
T2: 0:04<br />
<b> Run: 3:10</b><br />
<b> Total: 9:10</b><br />
<b><br /></b>
<br />
<h2 style="text-align: left;">
<span style="font-size: large;">The race</span></h2>
The swim start suited me very well - rolling start based on self-seeding. I placed myself in the group for swimmers with expected swim times around an hour which turned out to work out well. I swam at a steady and comfortable pace.<br />
<br />
After a quick transition, I got on the bike, where I started pedaling at my planned wattage. For the first two hours on the bike everything went according to plan. Cycling was easy and I felt great. Then, something happened. I started having problems swallowing the gel, it was just coming back up. I knew this could be synonymous with a gastric shutdown, and that I soon could run into trouble. Despite my efforts at recovering my stomach operation - including holding back on nutrition and taking salt - my energy level quickly decreased. I struggled to keep at 200 Watts. At this point I realized that the Kona qualification was at jeopardy. Even so, I managed to get through the bike leg, with an average wattage of 215 Watts.<br />
<br />
Running out of energy makes you question your motivation to continue the race. I have to admit I had some hard moments on the bike. However, I was able to tackle it, and kept moving.<br />
<br />
Eventually, after another quick transition, I headed out for the marathon. I wasn't really sure how this was gonna play out, but it turned out to be OK. I sticked to the nutrition plan, which was to drink two cups of energy drink at every aid station and take in 1-1,5 grams of salt per hour. This worked quite alright, and I posted the marathon in an, not impressive, but acceptable 3:26, crossing the finish line at a total time of 9:41.<br />
<br />
<b> Swim: 1:01</b><br />
T1: 0:02<br />
<b> Bike: </b>215 Watts for <b>5:09,</b> under windy conditions.<br />
T2: 0:03<br />
<b> Run: 3:26</b><br />
<b> Total: 9:41</b><br />
<br />
<h2>
<span style="font-size: large;">The evaluation</span></h2>
All-in-all, I am very pleased with this performance. If I crossed the finish line at 9:26, I would have qualified for the World Championship at Hawaii. To me, this is great news, especially since I wasn't able to take out my full potential during this race. I realize that I need to further refine my nutrition plan to avoid gastric problems in my next race.<br />
<br />
<b>This race represented one big step toward my ultimate goal of racing at Ironman Hawaii.</b><br />
<b><br /></b>
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Sverrehttp://www.blogger.com/profile/11872135632786400217noreply@blogger.com0