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Another day in Paradise

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

quick update

today just a quick update, you can probably read it between the lines ... I am still very busy. Which is good - we are overbooked which means a lot of guests, and at the moment a lot of sports groups, which is my job here at the Oasis Papagayo... so today I'll not get any workout in, and not sure if tomorrow neither... yesterday though ran 11km at easy pace and got a 3hr really relaxed mountainbike ride in! We'll have quite a bit of wind tomorrow on the Canaries, so I'm not too bothered by the fact that probably tomorrow I won't be able to get on the bike. We're currently hosting Kristin Möller, Ironman Lanzarote's Champion 2013 during a shooting for Arena and it looks like she'll be coming more frequently in the future. Train happy!

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on the wheels today

..today finally managed to get on the bike for our traditional 50km loop to Caldereta, la Oliva, Lajares and back to Corralejo on the racebike together with local triathletes and Josetxo who's currently helping me to set up an endurance training animation program at Oasis Papagayo - for once there was very little wind, so the ride was very enjoyable Laughing. Later today I will get on the mountainbike for a relaxed spin together with my girl friend. Yesterday ran 70min at about 4:30min/km pace on the bikepaths around Corralejo.

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last 2 days

...so, yesterday got about 14km in overall running at an easy base pace squeezing 1km at 3:45/km, 2km at 3:40/km and 3km at 3:35km in. Today nothing, again - although this week is a lot of running already not so much other workouts... I hope for Saturday for a longer bike ride! 

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first time in years

..and another update - couldn't train february, 3rd but yesterday ran 2x - the first time in 6 years after my knee injury! During the morning as "animation program" for hotel guests 8km in the dunes at some 5min/km pace and later on another 13km at 4:30/km average with local runners, hotel employees and friends Laughing, not much trouble with my left knee!

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2 more

... Saturday did a 1:30hr mountainbike ride down at the beach-front at base pace and yesterday 21km run at 4:30min/km on the Volcano route together with the growing local triathlon community Laughing. Today will welcome the first swim groups for February - in total more than 30 sports groups will be at Oasis Papagayo Sports & Family this month - it's going to be busy but I will try to sneak away for some workout every day if anyhow possible. From 22nd I am co-organizing a triathlon training camp here, so I will be getting a lot more in during the work-shifts!

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one more

..one more little step towards the Ironman... I had to start late in the dark but ran 45min with music on my ears today at 4:30min/km zig-zagging through Corralejo over the bike-paths...Cool 

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today's workout

...got the volcano route in running 19.5km at 4:45min/km pace together with friends and hotel guests - a nice group! 

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Mountain & Street

...yesterday sneaked away during the lunch break for the 19km Volcano loop on the Mountainbike at a good base pace, today got a 50km race bike loop in, the wind making for a good workout on the way back into the north Cool. Tomorrow at 8:30 starting from Papagayo on a longer easy run, at least 19km together with local triathletes and hotel guests Smile

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50 percent

...next update is due... ! Yesterday's workout: 12km run at easy pace with 3x2000m at 3:45-3:30min/km and 1min easy in between - today nothing, but tomorrow I'll start with good intentions into the new day - - - !

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Mounty today

...today got an easy spin (50min) in the Mountainbike in - just around Corralejo once, then down to the beach and the Riu Hotels and back and some more km on the new bike paths through Corralejo Laughing

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Workouts today...

b2ap3_thumbnail_image003.jpg...managed to run 24km at 4:30min/km on our hilly Volcano loop plus downtown to the beach and back and swam 2500m straight. A good sunday!

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Chulo

b2ap3_thumbnail_sports_office.pngMy new office - a wooden "castle", first I thought it'd be a bad idea, but now I am liking it, it's pretty cosy inside and has this cute sign with our brand's represantative, the Papagayo doing all sorts of sports... 

Workout today - got a 30km-ish Mountainbike loop in - the wind is back and coming from the north, so the last bit was a good over-gearing workout Smile

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these days

...finally moved into my new office at the Oasis Papagayo... and still didn't get a picture in, shame on me! Tomorrow will for sure finallyl make one! Yesterdays workouts (yes, 2!! Laughing) 1800m swim in 500s plus some medley for the last 300 - did not have more time as 26 bikes had to be "batch-given" to a group staying at the hotel at the moment, plus 45km on the race bike, mostly easy with some medium effort and over-gearing climbing up to Caldereta and further over the hill to la Oliva. Just about to leave for a run, some 11km with 6x1000m at some half marathon race pace!

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intervals, intervals

b2ap3_thumbnail_Olaf_72P6975.jpg...today at 19:00hrs started to run on the "paved stadium" close to the Oasis Papagayo, the rectangle with slight up- and downhills which is 1050m long, the ideal place to do faster stuff, equipped with lights and footwalk/bikepaths. Did 13km overall with 4x2km starting at 3:30min/km pace speeding up a little with each one finalizing the series at 3:20min/km pace. Felt comfy, so very happy for the moment, little knee problems only Laughing !

Tomorrow I'll be finally moving into my new office, at the heart of the Papagayo ... luckily not too much stuff to carry. Ready to start the busy phase of the winter - will be welcoming more than 30 sports group during February at the resort !

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three x

..the days fly by: yesterday didn't get an update in here... 1:20hrs on the Mountainbike up to Villaverde, Finca Julia, Lajares and back to Corralejo via Calderon Hondo, at base pace but climbing with big gear and some more effort. Today - soon I'll be in the pool for another 3000m workout - will do as main set 40x50m at alternating pace and later on 10km running at around 4:30min/km...

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record day

b2ap3_thumbnail_olaf_swim.png...OK - 5 years ago, this would've been a completely normal day, but considering what I've done in between today was a big, big training day: 23km at easy 4:45min/km pace on a hilly course around Corralejo plus 3000m as 5x (300m easy, then 200 and 100m a bit faster each time); I was not checking the watch for a reason though if I really went faster in that rythm.... Innocent

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Workout today

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 Today just found the time to cycle around the Volcano, again with my Mountainbike... 52min, easy with some over-gearing on the climbs Laughing - but every bit counts... !

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Update

..just a quick update on how that workout went today - ran 17km with 12x1km, the first one at 3:55, then 3:40, then 10x 3:30 - 3:35min/km. Tongue Out

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Double

b2ap3_thumbnail_O_BIKE.png...had a great time these days with some awesome sports groups at the Oasis Papagayo, thanks everyone who's been there and who still is here to swim, bike and run! Myself got 2 workouts !!! in today - a 11km run this morning together with our sales manager, who's preparing himself for a marathon at the moment at 4:30min/km pace and a 1h race bike route, just out to Lajares, a little bit up the hill towards La Oliva and back then - 30km overall. Feels good to be back, need to get into a routine though over time, now! 

Tomorrow I'll do a 17km run with 12x1000m at 3:50-ish pace, that's part of our comercial's marathon prep and I'll help by pulling... Cool. Back home in Germany training in Bonn we had a run every Friday with quite a number of people attending, although only the fittest in the end kept doing it... we called it the Friday Classic: A fartlek, not that everyone tried to think about it before the run but it basically was to push oneself and the others "a bit"... afterwards directly into the swimming pool. 
I hope we can make another Friday Classic here in the future, meet at Papagayo, go on the "interval loop" with as many as might show up and everyone does "his" intervals - much more motivating than alone!

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2x update

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ups - a bit busy, yesterday didn't blog that I got in 1:30hrs ob Mountainbike - to Majanicho first, flying down the flat beachfront, then climbing up to Lajares and the Volcano to finish with the scenic downhill into Corralejo - all at easy pace.
Today = 50km race bike, I'Ll later scan from our bike map and update this post with a picture Laughing, could be an opportunity to post a run in case I'll get that in, as well. By the way, yesterday I was quite impressed seeing 4 of the swimmers from Hamburg we're currently hosting doing 100s leaving on 1:15 all at 1:05, looking as if it was nothing... one of them did around 14:45 for the 1500 (25m pool though) during the last german nationals...

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