facebook twitter 

Who's Online

Aktuell sind 8 Gäste und keine Mitglieder online

I am powered by...

Another day in Paradise

My personal blog about my life and especially my way back to compete in an Ironman Race

sign of live

...long since my last post! I am still alive, though Laughing and rolling on towards Ironman Lanzarote. At least 3x run, bike and swim the last two weeks I got in, mostly easy base pace - 40-50km running, 180-210km cycling and a week with 15!km swimming and the other with 8km. The last 3 days I had to try hard to avoid a bad cold which feels today like I succeeded by not overdoing - just ran twice 11 and 7km easy and swam 1000m the other day. Today back on the race bike with a nice 50km loop overgearing up the hill from Tindaya to Vallebron. Will hopefully get a swim in a little later before closing the olympic pool, too.
It's about time to get serious now with the workouts, a bit more than 3 months are left for the preparation... I guess I will be freaking out enough to start with some race pacing from next week and build that up slowly.
 

Tags:
Continue reading
774 Hits

28C

..this week our olympic pool here at the Oasis Papagayo has been constantly at 28C, this winter is somewhat "normalised" compared to the last 2, meaning the regular Fuerteventura winter temperatures are back with well over 20C over the days and nights not too much cooler. And the team is getting the hang of how to maintain everything well, no incidents with none of the heatings. A good reason to get into the water a bit more often, swam 3.2, 1.4, 1.6, and 3km this week. Cycling had to suffer from too much other to-dos, 2x53km with some over-gearing up the little ramp to Vallebron from Tindaya's direction was what I got in, running was quite good compared with a 23km run, a 13km run with some 5km at 3:30 - 3:45min /km, a 14km run with 7km at that somewhat faster pace and an easy 10km run at about 4:50min / km. Soon I will try to start little by little with some pace-work on the bike to get used again to race pace towards the Ironman in May : )  

Tags:
Continue reading
772 Hits

another one

This past week has been again a lot of running, only 2x managed to get on the ibke - 1x1h and 1x 92km at a good base pace. The runs - 1x24km with some km as fast as 3:45min/km -, 1x 10km, 1x21km the latter ones really easy at around 4:45min/km pace. Swimming 3x ... 2x1km and 1x2.5km, I'll try to get out tomorrow for another 20km run at base pace and a swim.
Tonight I have been busy with forwarding the next step of the new Joomla! tricoach component I am currently programming, a tcx file parser showing your data in a nice graph and if you lilke a map also whith your workout's route. The next days I will probably save that as an additional feedback of an athlete together wiith a workout (as image plus the average and some calculated values like based on NTP). Here is a previev on youtube

Continue reading
866 Hits

in the making

this week still quite busy, I am currently working on the next version of my triathlon (and the new one any endurance sport) coaching component, the other one has become a bit rusty. The new one is for the latest Joomla 3 series and is based around jQuery Fullcalendar and single workouts instead of a whole week. That yields a lot more flexibility and the views can contain a lot more info on less space, allowing one to "do" everything from one place quickly. Here is a link to a quick uncommented preview . Training was good this week in terms of running - summed up to 80km, the knee is fine with it at the moment. On the bike much less and on the swim - 4.5km swim and 175km, respectively. 

 

Continue reading
852 Hits

days passing quickly

wow, the last 6 days since my last post have past so fast! What's been up - These past days I got 1x50, 1x75 and 1x45km in on the race bike as well as 1x20km on the Mountainbike, with everything at very easy pace (with Hotel guests, Little by Little we now get to the winter Season with more active People coming over to Fuerteventura to escape the colder weather up North) and quite some running all easy as well - 1x18km, 2x10km, 2x7km and 1x12km. Swimming is more or less regular now - I try to get in 1000 - 1500m at least every other day, today I should be able to get into our olympic pool soon before placing the covers to Keep it warm during the night.

Tags:
Continue reading
847 Hits

rolling

...getting into some kind of rythm now, I think with my training. Yesterday ran 10km at easy pace, did 22km on the Mountainbike and swam 1000m, today went 65km on the race bike, including some over-gearing up the hill the steep side to Vallebron and swam 1500m. Tomorrow is running day, again... 

Tags:
Continue reading
872 Hits

nice weekend

I had a nice Training Weekend - Friday could run twice, very easy but it summed up to 18km,swam 3km,  Saturday went out on the bike 132km through the western mountains of Fuerteventura, swam 2000m and today I ran 21km at very easy pace plus 1500m swimming. Hope, I can keep the rythm and I will not only loose some weight but also get fit quite soon and feel like a real triathlete Laughing.  

Tags:
Continue reading
871 Hits

simply awesome

.. at the moment we still are experiencing the "low-wind" season on Fuerteventura. This is simply awesome... so calm everything! Got 3 runs in over the past 2 days (10, 3, 12km at base pace), 1x swim 1500m straight actually not feeling too bad from 1000m onwards although I almost didn't swim since 2 weeks, and 2 bike rides each 1hr at base pace. Soon starting for the sportive endurance animation program point of the day at Oasis Papagayo, 65km race bike route over to the nice valley of Vallebron and back. 

Continue reading
771 Hits

back online

Here I am again with a short post... still alive although it has been a while since my last sign of live over here. We organized the Dunas Half Marathon last week in Corralejo that's why it was a bit busy! To continue posting at least my training on the way to IM Lanzarote 16... I "collected" 5 bike rides over the past 14 days (1h 3x on the mountain bike, 1:40hrs on the race bike 2x, and 6 runs (5,7,10, 21 and 24 km) all at base pace plus 3x swim (2x 1500m, 1x1000m) ... not much but things get better from Monday regardin time slots for workouts! This weekend I will visit my parents on Teneriffe who are there for a holiday, but then no further excuses to get ready seriously for next year's race. 

Continue reading
853 Hits

can you believe it?

unbelievable, but it happened - the most famous mountain bike race here on Fuerteventura with 2000 participants, the FUDENAS (Fuerte del Norte al Sur) has been cancelled this weekend, due to weather caprioles. There was one of the rare rain and thunderstorm warnings for this weekend and the organization reacted quick. Luckily or not, the rain now is over, just coming back from a run workout, very enjoyable as the air is clean and fresh as not often in this rather hot environment of the Canaries. Anyway many of the participants will do the "race" as a regular workout or community ride, either one as they see fit, as supposedely the weather will be fine tomorrow other than the first forecasts said for race day. I'll not make it but will try to get a ride in between some things at work and another swim. Since my last post I got 4x swims in 1200 - 3000m mainly straight and easy, but feeling less tired now than only 2 weeks ago, so at least I am improving this a little. Also ran 8, 12 and 10km (the 10 today) at some 4:30min/km base pace. 

Tags:
Continue reading
805 Hits

Update

...a little difficult over the past days, a week of holidays makes for having to catch up with things at work. But I managed to get a 140km easy ride in, 3 swims (3000, 1500 and 2000m) and a 20km run. Tomorrow 2 easy bike rides are in the planning so I am rolling definitely. What a luxury we have over here in terms of weather - hearing daily from "up north" that it already is getting cold and rainy elsewhere. We're approaching our Dunas Half Marathon now with big steps and it will be a very interesting race, primarily in the women's where Kristin Möller and Julia Viehllehner (who recently won the Munich marathon) and maybe last year's overall winner from Spain again will fight for the crown on unusual grounds - the sandy white sands dunes of Corralejo.

Continue reading
848 Hits

ho, ho, holidays

phew, almost 2 weeks since my last post! My kids were over for a good week during their autumn holidays and we had a lot of fun. The older one loves surfing which is one of the big sports here on Fuerteventura and the younger one tried to pr every day in the olympic pool - he is signed up for the Junior Challenge Race at Roth next year and super motivated Laughing.  Thus - I swam every day, not much but on average 1500m over the past 12 days. Got 3 rides of an hour in and 4 runs, 2x7 and 2x9km. And some tough soccer sessions with the kids !! At the Papagayo things are developing further - we'll sson get a new gym and we'll ramp up the sports animation program!

Continue reading
810 Hits

swim, swam, swum

Past days I kept swimming - only missed 1 day not being able to escape to our 50m pool during the day. 1x3km and 2x2km during the lunch break, at easy pace with a few accelerations. Getting into a "groove" for some meters, loosing it again for the next, but the trendline goes up Laughing is the bottom line - I'll keep swimming as often as I can get it in until I feel back to something OK. Summed up also 5hrs of cycling - a mix of mountainbike and race bike - mostly easy pace with some over-gearing up the hills around, and got a short run of 7km in. Little by little we're to prepare the next edition (7th since it's roots) of the Dunas Half Marathon 31st October - our sponsored athletes Julia Viehllehner (recently 2nd at the world duathlon championships at Zofingen, Switzerland and finishing a half marathon in 1:16hrs just a week after that) and Kristin Möller, winner of Ironman Lanzarote 2013 are battling for the win this time in Corralejo's dune landscape!

Continue reading
820 Hits

week's sum up

...this past week was pretty good in terms of training - swam 5 times! between 1500 and 3000m and by the end of the week felt much better and not exhausted after 15m already : ) . Biked 4x between 1:20hrs and 4hrs at mostly easy pace and ran 2x9 and 1x 20km at ~ 4:30min/km pace. The longer run already went a little smoother than last time, too. Trying to keep up the good spirit, today will use the lunch break for a ~ 1hr mountainbike ride and will be swimming tonight Laughing. I am getting hyped a little too with my material now that I do more and longer workouts... the saddle I have mounted at the moment... well on the 4hr ride on the race bike my but and right hamstring started to complain a little, so will change this soon. Also was searching the web for some run shoes that could help my knee whilst not being too soft and unreactive. Might have found something... but need to first try that out to be able to evaluate, really! Man, what a luxury is our weather here on Fuerteventura, I am simply happy daily when I stand up and the sun is up always, a triathlete's paradise this is!

Tags:
Continue reading
763 Hits

Fin de semana

Fin de semana

quite a week - the Fuertebike mountainbike race we organized was a full success, thanks to the help of the Caima Club which made for many more volunteers than our first edition last year and the local community and politicians as well as police. No time for training literally but this weekend after the race I escaped on the mountainbike 2x 1.5hrs and ran 12km all at very easy pace to relax from the busy days. Cover picure of this post by www.majphotography.com awesome !

Continue reading
853 Hits

what's up

another awesome day in paradise! I've been able to do at least one workout a day recently since my last post - 2x running (10 and 12km) at some base pace around 4:30min/km, 1x mountainbike - around the volcano ~ 1hr climbing with a bit more effort and today I am about to leave for a longer - maybe 20km-ish depending on the shape of my knee - easy run. Probably tryng the route parallel to the new unfinished autovia which is breathtaking for it's stunning views down to the white sands beaches from high above. We now reached almost 2x the inscription count of last year at our Mountainbikerace, so from tomorrow morning much of next week is going to be dedicated to get everything marked, prepared and organized!

Tags:
Continue reading
788 Hits

sunny

..it has been simply awesome weather over the past days, not very windiy, neither. I trained on the mountainbke 3x sinceine last post (2hx2 and 1x1hr) and climbed a bit faster during one of them. Ran 2x12km and 1x20km around the volcano at around 4:30min/km pace - without much knee problems Laughing and got a 2.5km swim in our 25m pool and a 2km swim in the 50m pool of the townhouse in (our own olympic pool will re-open soon, it is currently being renovated). We already have 40% more inscriptions in our mountainbike race Fuertebike vs last year, so today again I will be quite busy preparing the race timiing, writing tag numbers and constructing tag holders for the bike forks..

Tags:
Continue reading
759 Hits

felt good

...the past few days I kept rolling OK and actually today felt quite good when running although I did not do much of it - more on the mountainbike these days. Got 2x2hrs and 1x1.5hrs in on the mountainbike, with 1 of the workouts doing some of the climbs in over-gearing mode and a little faster and ran 2x (8km through the Dunes, phew - during the hot midday hours and 10km today running up to the firemen's / golf resort and then a few loops on the little frequented roads next to the Dunes) and 2x swimming - 2.5km and 2km. Yesterday felt somehow like a bad-cold, but today everything is gone again Cool. Our Mountainbike race 12th September as of today has more participants than last year, too - and usually there are quite some last-minute sign-ups.... soon starting to go out and mark the course, it is a good week of constant work each day tells last year's experience!

Tags:
Continue reading
826 Hits

Ironman starts early

As we all know, the real challenge of an Ironman is to get in the necessary training on top of being busy with "real life" things... so I was a brave Ironman and did my running the past days shortly before midnight. Anyway, luckily I wasn't too tired so it was actually a lot of fun as even the main road here in Corralejo was "mine", very very little cars, 25C for temperature still and music on my ears. Got 2x swimming (2km each) and a 30min and a 48min run at some 4:30min/km average pace in plus a 3hr mountainbike ride at easy pace. So.. about the "Challenge Roth" news I promised: Will be part of a relay in 2016 over there, doing the marathon part. It will be a charity thing and I thought when I can prepare for Lanzarote 2016 I'll be ready to "just" run another marathon a few weeks later, too. 
Am on the wrong computer right now to attach some screenshots of one of the reasons why I am sooooo busy apart from the job as Oasis Papagayo Sport & Family, maybe later, then...

Tags:
Continue reading
796 Hits

better...

seems like it is getting less humid... on the mountainbike in a few minutes Cool

Tags:
Continue reading
926 Hits