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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

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. 

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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. 

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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. 

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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.

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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!

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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!

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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!

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inscription done

...finally I'm inscribed at next year's IM Lanzaorte. And little by little trying to get more serious - this week I even did 3 swim workouts of 2-2.5km. Our olympic pool is open again after a repaint phase and it's incredibly nice in there, especially now with September and October having the nicest weather of the year with less wind, so I guess I won't have much difficulties motivating me to get into the water regularly from now on. 
Ran 2x12 and 1x21km this week, did 2x1.5hr and today 3:10hrs on the bike all at base pace and... will go for a splash later today as well. 

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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 !

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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!

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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..

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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!

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here I am again

...not very talkative the past days ... too busy. Apart from a lot of work I manage to run 2x12km and 1x10km, swam 2x (2000m and 1500m), and was out on the mountainbike for 3h and 2x2hrs since the last post. At the moment I am constructing a lot of "holders" for rfid tags - a homebrew solution works best for measuring results with the timing system I developed over the past 10 or so months when attaching the tags on metal surfaces. We'll need these to time our Fuertebike Mountainbike event 12th September. 

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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...

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update

so last time I wrote I actually got 2hrs on the mountainbike in - still quite humid. Weather now is back to normal and in between I swam 2000m and 3000m - the 2000 straight, the 3000 as 2x (500 - 400 - 300 - 200 - 100)m, whereby each interval (supposedly for the moment....) got a little faster. Actually it felt better, the longer I was in the water. Well, some ways to go to get that back! Also rode my mountainbike for 2hrs yesterday and ran 12.5km at some 4:30min/km base pace, flying with a tailwind, and fighting a strong headwind on the way back. Shortly will ride 60km with the mountainbike, will last probably a bit more than 3hrs and hopefully will get another run in today and maybe even s swim.
Yesterday found a good way to attach the rfid tags for the race timing to mountainbike forks - using a very affordable solution with tags for approx. 12cent / piece, so they need some distance to metal to work fine. Problem solved so the mountainbike race "Fuertebike" that we'll be organizing can come up : )

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better...

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

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Aloha

...felt a little bit like on big island, Hawaii the past days, it's quite humid still here on Fuerteventura, and this is not very common for the area. Anyway besides sweating a lot the past 3 days flew by and I got 3x swim (easy pace, mostly straight) 1000, 2000 and 2500m in and 3x running 7k through the dunes, 10 and 12km at some easy to regular base pace around 4:30min/km in. This evening hopefully about 2hrs on the mountainbike : ) Coming up soon... news related to Challenge Roth. More about that when it's fully "baked" ! 

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a nice day

this morning started with an almost 3h mountainbike ride at an enjoyable easy base pace with stunning views and some trails I had never tried before through beautiful valleys, went on with the obligatory sunday coffee after that ride; I started  to implement the new view of my little coaching component for Joomla into Joomla 3, swam 1500m and ran 10km at steady base pace. We still have some really hot temperatures or well, it feels ilke it because there is not so much wind as usual and a bit of humidity untypical for Fuerteventura, so even though I ran at 21:30 during the night, I sweat a lot... ! Let's see what tomorrow brings! 

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Calima

what a heat this morning! The Calima seems to be back here, although during the earlier hours of the day with an unusual humidity on top of the well-known heay at. I was out on the Mountainbike to ride the shorter of the two options that the Fuertebike - the mountainbike race, we'll be organizing September 12th - offers. Should have brought more liquids - anyway after a refreshing litre of water1x at Oasis Papagayo's pool bar I was alive, again. The rest of the day flew past literally, just back from a quick 30min run I could finish just before midnight after a programming marathon, adding convenience functions to my race timing system and learning how to create windows apps. Will also have to find the time to program version 2 of my little coaching helper I have been using over the past years, needs to be updated to work with Joomla3 and I want it to be able to work with a minimum amount of "gadgets" to upload workouts and to display them in a monthly calendar view instead of simply weekly view. Training the past two days: 1000m swim in morning and evening yesterday, and 2x 1hr bike plus a 10km easy run. 

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rolling

the last days yielde 3x mountainbike tour (1x2hrs, 2x1hour all easy) and 2 runs - 10 and 9km, at easy "come-back" pace, too as well as 2x swim - 1000 and 1200m straight. I was too busy today for another swim trying to test all kinds of paces and set-ups with our timing system to see if fast cyclists could ride over the finishline without being measured, but it seems up to some 40km/h that's virtually impossible : ) - we will be using it for our Fuertebike Mountainbike race September 12th.

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