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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

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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Night Hawk

...Ok, it's not what I do every day (nor what I would like to) but I'm now leaving for an easy run of about 7km - just did not get a workout in  before now (23:01 here on Fuerteventura). Anyway, there's plenty of light on the bikepaths and no cars at this time Cool. Yesterday I managed to run during the lunch break, a 7.5km loop through the dunes!

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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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Workout of the day

b2ap3_thumbnail_image003.jpgTraining today - 19km around the volcano at easy pace ~ 5min/km... Innocent it was quite windy!

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Lunch Break Run

GPSies - 7.5km Dunas de Corralejo Lunch break run today 7.5km through the awesome Dunes of Corralejo Laughing , easy pace about 4:30min/km. No stomach issues anymore, consider Virus overcome!

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Back on bike

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Today 1hr on the Mountainbike, easy - no problems like that. Thinking that tomorrow I'll be back into training and the Virus is left behind Cool. Guess whom I saw during my little workout? The "veterans" like me know him from former years - Norbert Langbrandtner an Austrian Ex-Triathlon pro. He's now much into adventurous sports disciplines but at times on his bike etc. still. OK - off to guide the next arrival, a swim group from Germany through the hotel!

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Thank you 14

b2ap3_thumbnail_pool50.jpg...what's up today: Recovered almost from the infection - no training, though still. Will support (not swimming) one of the swim teams we're hosting at the Oasis Papagayo at the moment tonight - they will swim into the New Year in our olympic pool Smile and read a good book until then as well as talk with friends and relatives. So... everyone have a great last couple of hours of 2014 and thanks for a great year with all of you !

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Caught

...no update yesterday... I caught a Virus and had a rough night, today at least no vomiting anymore. I was wondering what it would be - had an 1h easy run at 19hrs yesterday but felt already like....you can imagine...

Of course no workout today!

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like a triathlete

b2ap3_thumbnail_Olaf_72P6975.jpg...and got a run in on top of a 55km-ish easy bike ride, today: 14km with 3x3km rolling at 3:45min/km pace.

Tomorrow hopefully a swim will work but first will be busy helping organize our 5km San Silvestre run (which is the last Sunday before the actual 31st December...)  

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Yesterday...

b2ap3_thumbnail_image003.jpg... after a "catch-up-with-the-email-pile-up-after-holidays"-marathon I managed to swim 1000m and get on the mountainbike for the short "volcano-loop" of 19km, both just easy workouts although on all the hills I kept my usual strategy to do some over-gearing.

Every little bit counts! 

Today I will do a 55km race bike loop at base pace - Corralejo- Parque Holandes, Caldereta, La Oliva, Lajares, Corralejo... winds are coming in from Africa momentarily which makes things easy on this loop Laughing

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11:50 and 21

...back on Fuerteventura now since around midday: Changed around freezing point and rain with 21 C at 11:50hrs when the plane landed.

After a bit of housekeeping and greeting the cats who have been taken care of by my neighbours thankfully (although they're changing places anyway depending on food offered frequently Wink and who's there...) downloadeed my Emails. Only 318 after this week of holidays --- it's going to be a number of hours tomorrow in the office! 

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Above a map from my little run I just got in - since 20th couldn't workout so I thought at least a little bit against my bad concience and belly would work a treat, and really now I am feeling much better. Below the "night route" as  a photo, it's very nice now to have a lot of bike and pedestrians paths around in Corralejo with lights thanks to the guys at cobra - 6000 lights were repaired during the last months around here!

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Merry Christmas

b2ap3_thumbnail_linus_olaf.pngA merry Christmas to everyone!

I guess for my Ironman preparation bicycle maintenance, boardgames, cakes and the likes do not count so much on the pro side, but it's great anyway to be with the family... tomorrow heading back to Fuerteventura again, already, where training will start over, again - since the last run a couple of days ago I didn't get any "triathlon" in so far.

In case my kids are willing to face take up the current weather challenges we'll repeat the "dog, skate board and roller run" again, today, we'll see - will help to shorten waiting time until the Christmas presents are "there", too Wink

 

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Workout today

b2ap3_thumbnail_sabatschus201214.pngA quick picture in quite a low quality Cry taken with a mobile phone from today's - hm, yes let's call it fartlek run with my kids, dog Abbey and my mother.

One can see we had a lot of fun, kids on roller and long board, dog more or less on the leash and only during the later parts of our 9km-ish run a bit tired...

Rest of the day we were hunting for christmas gifts and hiding indoors from the cool temperatures.

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Weather issues

... - meanwhile landed in Germany for a week of holidays with my family Laughing - but the weather.... rain, rain, rain. Not used to that anymore having lived on Fuerteventura for more than 2 years, now! Training will be at a minimum this week. See you tonight ~ 19:10 live on triathlonszene.de !!

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