TRAINING 2014: 17 to 23 March

ENG: Hi!

Afterwards the weekend in Barcelona, early this week I have started with the running practices again.
It seems that the “one week full rest” was nice for my knee.
I still feel instability during the strides and some pain after the trainings, but at least is lighter than before.

Thus, the Running was the best in the last months, maybe in the whole 2014 year, combining some steady trainings and a couple of short sets of 400 and 800 (im aware is not the smartest way but still), going faster than expected. Also yesterday I was able to make a brick session, with 1hour in the roller and 1hour running through the park.

The Bike was unfortunately only over the roller and inside, because we faced, again, a raining and a cold weekend, so was impossible (or foolish)  to ride outside. Anyway, pushing hard and improving the cadence and aero position.

The Swimming, feeling bad sensations on Tuesday in the 50m pool but smashing the session, focusing on technic on Wednesday/Friday and in aerobic pace on Sunday.

Monday: Run [45′]
Tuesday: Bike [40′] + Swim [4.000m]
Wednesday: Gym [40′] strength + Run [40′ with 4×800/1’30”] + Swim [2.200m]
Thursday:  Run [45′] + Bike [1h20′] – Spinning
Friday:  Run [50′ with 6×400/1’30”] + Swim [2.400m] – Drills
Saturday: Bike [60′] + Run [60′]
Sunday: Swim [3.700m] + Bike [60′]
TOTAL: Sw [12,3k] + Bi [130k] + Ru [45k] + Gym [40′]

10013795_10152293321488571_988154958_n photo1 copia
Let’s push this last week of March =)

Cheers,
Dani Juan


SPA
: Holas!

Después de la resaca de Barcelona, esta semana he vuelto a calzarme las zapatillas y a correr.
Parece que la decisión de tomarme una semana completa de descanso en el running ha sido positiva.
Aunque sigo sintiendo inestabilidad en algunas zancadas y me duele después de cada entreno, todo es mucho más suave y soportable que en los últimos meses.

La Carrera ha sido, como no podía ser de otra manera, la mejor en los últimos meses.
He combinado entrenos de relativamente largos (o superiores a 40′) y un par de días de series poniéndome a ritmos rápidos.
Además de la sesión de transición de ayer con 1h en el rodillo+1h de carrera por el parque.

La Bici, con todas la sesiones en el rodillo, ya que aunque ha estado soleado de lunes a viernes, el fin de semana ha sido lluvioso y frío, así que decidimos no salir a rodar por las carreteras.

La Natación, dándole un par de sesiones de calidad el martes y domingo, con malas sensaciones y alguna que otra rampa, pero haciendo los metros que nos tocaban.

Vamos a por la última semana de Marzo =)

Un saludo,
Dani Juan

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s