Training season 2005


October 2004 in Heidelberg/Germany
Focus: base training run

1. week: 47miles
2. week 59 miles
3. week 66 miles
All base pace and once /week short sprints
I rode my MTB 2-3 times per week, and swam 2 times per week, but this wasn’t the focus and therefore only shorter workouts
2 times a week gym.


November 2005 in San Francisco
Focus: base training bike

After one week of break I start my bike-training in San Francisco. 1000 miles in 3 weeks, it was hard. 90% alone, hilly, windy and from 33 -60 °C temperature. Luckily it only rained one day.
I ran 3-4 times a week during that time, but only short and easy workouts, I still did the sprints once a week. I did only a bit swimming and gym.


December 2005 in San Francisco
I will swim more again in this rest week and start building up my gym-workouts.
I focus on injury prevention in the gym and so far that has worked well for me.
The focus for the next 3 weeks is more on running again, for strength I do hill runs and build up my long runs up to 2h.


January 2005 San Francisco and Heidleberg
I can’t train very consistent, as I am traveling and the weather is very wet and cold. SO I am doing threshold runs 2x2 k/ 2x3 k and 3x3 k’s. Biking is manly on the trainer with short intervals of 1-5 min.


February 2005 San Francisco
Focus: Strength on the bike, Speed running
Almost every bike ride in San Fran is strength, because it is very hilly, but now I am also doing specific big gear hill reps. For running I start with track workout’s, intervals of 200 and 400m.


March 2005 San Diego
Focus: Ironman Training
Two long rides a week and long runs of 15-20 miles. I also enjoy having some people to train with and do some of the group training, like Sat ride, Sun run and the masters program in Solana Beach.


April 2005 San Francisco
Focus: Bike speed
Bike races and Intervals. As the races are very high intensity, the interval workouts are Ironman to Half Ironman intensity. For running I have to cut back, because Achilles tendon is bothering me.


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