Another day in Paradise

...a beatiful day, really today! And finally, though with some last remnants of the bad cold I managed to get rolling again, 30km easy on the racebike and 6.5km of almost "normal" running. Normally May and early June are low-season phases, but we're at close to 100% booked at the Oasis Papagayo, and the prpvisions are looking the same for the remainder of the year! We're planning on reloading the Fuertebike on 12th September this year and I'm busy preparing things for this very much at this time. So, summer doesn't look like it's going to be boring!

...still some remnants of the bad cold  - but yesterday I just had to do it - went for 40min easy cycling with my mountain bike. I will today dare to run 30-40min easy, soon to come  - feel like it's in the make-range without risking a comeback of the bad cold!

..I was tempted, really today to at least  do an easy hour or so on the bike... but I'll leave it until tomorrow. Better to not risk a comeback of the bad cold!

...after a 1000m easy swim and 45min easy run at around 4:30min/km pace on friday... the bad cold struck back. So, yesterday and today no workouts, will see how I feel tomorrrow! These days are pretty awesome, not much wind so my race bike is calling me... 

the last two days where a bit of an up and down... swam 1500m straight and ran 17km with 4x3km at 3:40min/km, but felt a bit heavy; yesterday then the reason showed, as I had a bit of a sore throat from a virus or so. Well, no training yesterday of course. Today I feel better already, so I think I will be able to to some easy workout 

...and here a short update on the last training days... Saturday not really much time, 1500m swim straight easy, Sunday 50km Race bike on my own, climbing with some more effort up to Caldereta in "over-gearing" mode, and today just back from a 12km run at 4:35min/km average squeezing in 2x1km of which 1 at 3:35 and the other one at 3:20min/km pace. Summer is now approaching surely and I am little by little planning my holidays... will this time be in Germany for a longer period, something like 4 weeks and visit the Roth Challenge and our frriends in Hilpoltstein, the Fehlner Family  together with my sons

...yesterday's workoutof the day was an easy hour of running. Today I swam 2km easy with some drills squeezed in, and ran again, 13km with 3x3kmm at 3:45min/km pace. A bit heavy as I still suffer from the process of getting used to running with less help from orthotics, it is amazing simply, how exactly a body adapts to somtoe milimeters of difference of support of the heels... anyway made it and tomorrow I'll not run. Does anyone remember TrinkForm Sports? Tomorrow I'll pick up the former CEO of the company I helped develop the great product for at the airport fro a training week over here in the Oasis Papagayo. The idea of reviving the great product line haunts me for years already!

today's workouts.... the famous Volcano route (20km Mouny, base pace, uphill some over-gearing), finally got a video in so you know what you're missing ... see below.... and 2000m easy swim.

...got a swim in during lunch time - 2000m (500m straight, 6x250m as 50m catch-up, 150m easy, 50m a bit faster) . Will either run and/or cycle in the afternoon as well - Ironman is calling!!! 
One thing Oasis Papagayo will do during July/August will be to not only repaint the walls and floor in the olympic pool - we will also add a 7th lane (without making the existing lanes smaller except for the 2 outer lanes which have way-too wide measurements) and thus aproach the ever higher demand better.  

these past 2 days i got 50km on the Mountainbike in, quite easy showing hotel guests the volcano route and riding with my girl friend, a 1000m swim - again at 28C in our olympic pool  and today a 14km run at 4:15min/km overall pace. 
What's getting "crazy" is the ever earlier reservations for our pool that the swimming teams are making... next year we will have groups coming the 4th time already and rthe are reserving a year in advance, now - late March is already busy as of now...  

...today the volcano loop the other way around - and honestly... I was swimming!!! 1000m for starters, but everyone who knows me --- knows, it's getting serious when I make it into the water... . The pool due to the sun we're facing at the moment has 28C, so it's not hard to jump in even for me ! Will try to keep the good spirit and keep swimming now for good. The super-busy phase is over so I will get some time to train now more easily.

This past week ... only got cycling in... 60, 72, 85 and 75km plus was giving a number of swim classes. And... got a wisdom tooth removed, phew. Anyway luckily no too big problems but it prevented me from running so far.Tomorrow 135km loop on the bike at base pace like the other workouts together with a group staying at the Oasis Papagayo; from Sunday I will be on holiday and my kids will be there so a very nice week is awaiting me 

...it's time for a quick update since my last blog entry! Another busy week lies behind, but I managed to ride twice (80 and 135km) mostly easy, and run 14km (hilly, base pace) and 13km (including 4x2km at 3:45 - 3:28min/km) over the past 7 days. Tomorrow I will pick up some friends and in between watch the Lighthouse Triathlon down in Gran Tarajal at Las Playitas  before starting another week of triathlon camp here at the Oasis Papagayo. 

..yesterday ran19km around the volcano at easy base pace some 4:45, today 60km plus a fun triathlon - relay, did the 18km bike part and ca. 5km run at Ironman pace. Ha - that already sounds like next year's larger distance? Well not yet, but it was the first transition since loooooong 

...110km at easy pace in the sun today on the bike  ... tomorrow really need to go for a run, again, didn't do anything due to my (although not too bad) bad cold the past days in the trainers!

...last days since Saturday (which was an off day in the triathlon camp I used to catch up with work and serveral other to-dos) - Sunday 105km with a few faster paced sections - felt a bit rubbishly with some upcoming bad cold, but luckily it kind of didn't fully develop, yesterday very easy 76km on the bike. It's amazing how fast I see people and myself get tanned due to being on the bike these hours... 

..we'll be off for a 3.5-4hr easy ride soon and later be running an easy 45min. Yesterday was "off" day on the bike, we ran a little longer, 20km at 4:30min/km pace on the volcano route  . 

...what a week, again! Finally I am back in some kind of training routine, although the week before the last one only consisted of a 9km run... the last week was 2x bike (1x 1hr, 1x1.5hrs) and 2x run of 45min plus 1x 30min all at some easy pace. Since 3 days I'm helping Steffi Steinberg in her camp - luckily as she caught a virus and couldn't lead her group today. So last 3 days 210km of easy road cycling, - today I couldn't get the whole ride in as a cat, still living was lying in front of us on the road decending from the Betancuria hill, hit by a car awfully. We had to get her to the vet, but there was nothing more he could do than to give her the injection to not suffer longer. 
On the plus side, yesterday I picked up some really fast triathletes from mainland, Spain, amongst them I-don't-know-how-many-times-winner of Nice Ironman and Embrunman Marcel Zamora, training for a while now at the Oasis Papagayo. Hope they enjoy their stay and repeat . All right, tomorrow longer run with the camp, but I have to go to the airport as well so I will have to cut it a little...

..finally a wokrout this week... ran 9km tranquiiiiiiilo in the Dunes here in Corralejo  hope I can get on the bike tomorrow for a little bit at least !

phew.. tomorrow I will be able to work out the first time in a while, again - this week has really hit me hard in terms of work hours. Will update tomorrow ... by the way, we will get another famous triathlon guest soon at the Oasis Papagayo Sport & Family. Triathletes will get the chance to go out and train with him