ÖTILLÖ Training Aug 28 - Sept 3

Monday:
MonZ Monday Swim (LCM):
400 easy
10 x 50 mix
Main Set
All pulling for me
4 x 200 on 2:45
2 x 150 on 2:10
1 x 100 on 1:20
3 x 200 on 2:40/45/40
2 x 150 on 2:05
1 x 100 on 1:20
2 x 200 on 2:40
2 x 150 on 2:00
1 x 100 on 1:20
I was holding low 2:30’s on the 200’s and 1:50ish on the 1:50’s.
200 cool down
4,100 meters
Immediately after the swim, Chris and I did an out and back on Boulder Creek Path to the Four Mile turnaround. Total run was 14.8K in 1:04:08.

Afternoon strength session:
Squats: 1 x 12 @ 95, 1 x 8 @ 135, 4 x 5 @ 155/65/75/80
RDL:1 x 12 @ 95, 1 x 8 @ 135, 4 x 5 @ 155/75/85/95
Dips: 4 x 12
Pull ups: 4 x 6
Then 20+ minutes of single leg work and jump roping.

Tuesday:

Morning swim at Scott Carpenter (LCM)
500 easy
12 x 50 mix of drill, kick, build
Main Set
24 x 100 as
1,2,3 of each from 1:45->1:30
With the easier send offs, I did a mix of swim, fins and pulling
3,500 meters in total.

After the swim I did an easy run south on the Boulder Creek Path. 7.36K in 36:10. Quite tired this morning.

Wednesday:

Full day of travel today. We had an early flight from Denver with a long layover in NYC before the overnight flight to Stockholm.

Thursday:

Our flight landed at 7:30 a.m. and we were in the city and checked into our place by 10:00 a.m. After that we tried to stay busy to push off jet lag as best we could. We went to the grocery store and then checked out the subway/train system to get our bearings and eventually walked around Old Town and some of the areas near there in the city. Afterwards, we went back to our place and I decided to go for a run in the later afternoon. My legs did not feel amazing, but I was enjoying the route and the scenery which I took as a good sign. If my legs felt bad and I was in a bad mood I probably would have just shut it down. Got a little turned around on the route so went a little longer than planned. Total run was 10.3K in 51:51.

Friday:

I managed to stay up until almost 8:00 last night and slept until 6:00 this morning with only one wake up in the middle of the night. Pretty good for night one. Even if I had a poor night’s sleep, if I have to adjust quickly with time change, I will still get up and go train. I find the early day movement/training to be the most important factor in adjusting to new time zones (8 hours ahead for me).

After breakfast, Brooke and I took the train up to north side of the city to a lake/park called Brunnsviken. I wasn’t sure if this was a place where people trained, but it looked like a good spot to me. It turned out to be a great place, particularly when it was pouring ran like it was this morning. The lake had good exits to practice transitions, slippery rocks, single track trails, etc. I did 6 swims and 7 runs covering a total distance of 12.6K in 1:27:28. I’d guess swimming was at least 3K, maybe more. I tried to make it slightly swim heavy since I’ve been out of the water since Tuesday. Felt decent enough overall for my first swimrun session in the country where it all began.

Saturday:

We went back to Brunnsviken this morning for a shorter swimrun session. I wanted the swim legs to be slightly longer on this one so the first swim leg was close to 1000m and the second around 7-800. Total distance and time of the session was just under 7K in about 45 minutes. Legs felt a little better than yesterday.

Sunday:

Final session before the race. Did an easy run along the water for a little over 5K. Managed to descend the pace nicely by just warming into it. That’s it for the ÖTILLÖ training log.

See you all on the other side.