13 Nov - 19 Nov

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When analyzing my training data from the last few years, it is obvious that the lack of volume is my main limiter to achieve better performances in triathlon. If I keep training as before, I might see a slight improvement as I have a better overall fitness but I won't take my performances to the next level. So I decided to start a new training routine by adding two-a-days workouts. This will allow me to increase volume and on the long term, fitness will hopefully increase as well. The goal is to consistently do this week in and week out for the coming months. My coach was more than happy to fill in my training schedule with more workouts :-) .

This week I had two days with double workouts with an early morning run before going to work and a late evening ride on the trainer. It was a bit tough to get up early but I'd better get used to it. ;-)

Wednesday run - intervals 3 x ( 700 - 600 - 500 - 400 )

Total 9h01

Strength and conditioning - 0h38 

Swim - 0h18 / 1 km / 1 session

Bike - Indoor trainer 3h56 / 3 sessions 

Run - 4h08 / 47km / 4 sessions

6 Nov - 12 Nov 2017

My 2017 season ended with a PB of 3h06 at Frankfurt Marathon. After one week of rest, I am slowly getting back to training with low volume and moderate intensity. My main focus for the coming weeks/months is to improve my power on the bike. This week, I (finally) decided to try out Zwift and I absolutely love it! While I rely on my coach for the structured training, I found that Zwift give the extra motivation to ride the bike indoor and makes the training session more enjoyable. It also adds the competitive edge that helps to keep the watts high. It can get very intense though, I need to make sure I stick to my coach's plan. ;-) 

Total 5h45

Bike - Indoor trainer 3h45 / 4 sessions

Run - 2h / 23km / 2 sessions

 
A nice and easy 12km run on Sunday

A nice and easy 12km run on Sunday