TRAINING 2014: 7 to 13 April

ENG: Hi!

Tough week successfully done. The beginning was awesome, with nothing about training but with the GBC event of Adidas, a shot of motivation to face the coming weeks/months with the batteries beyond the limits =)

In the Swimming, we have started including the 3k before the long riding + running on Saturday. We are trying to approach to the competition (at least a simulation) as much as possible. Also, the sessions were longer than usual and with long sets, but more recovery between them than last week. Feeling strong.

In the Bike, the weather was horrible during the week, so I decided not to ride to the office. It’s cold in the early morning so far and it was so cloudy. Therefore, most of the kilometers were in the roller and pushing hard in the Saturday training.

Regarding the Running, great and tough, with two quality trainings on wednesday and thursday in the track & field. Im pretty sure that sessions will give us power after the bike segment 🙂

The Transition of Saturday, perhaps the toughest session of the year, with 3k swimming + 90k biking + 12k running. For the time lovers (me included), 3k soft in 50′, just sliding; 90k with a horrible block of 60k in around 1h45′; 12k running in a fast brick in 50′, with a 40’45” the 10k check point. As I said, hard but such a great test to go a level up =)

photo3

Saturday’s lovely sessions

Here the summary:

Monday: Bike [20k]
Tuesday: Run [12k] + Swim [4.000] with 3x(300+6×100)/45”
Wednesday: Gym [50′] strength + Run [9k] with (6×1.000 + 8×200) z4
Thursday: Bike [20k]  + Run [11k] with 3×3.000/2′  z4
Friday: Swim [2.200m] Drills
Saturday: Swim [3.ooo]+Bike [90k] + Run [12k] – Transition Training
Sunday: Run [13k] + Swim [3.800m]
TOTAL: Sw [13k] + Bi [130k] + Ru [57k] + Gym [50′]

And in 2 days, back to Spain for a week of holidays, coming back to my routes and most important, being close to my family and friends.

Cheers,
Dani Juan

SPA: Holas!

Semana dura al bolsillo! Empezamos con un evento espectacular de Adidas, la Global Brand Conference donde descubrimos los nuevos intros para 2015. Impresionante en todos los sentidos =)

La Natación ha sido algo distinta a normalmente, con series largas y más recuperación entre ellas, sesiones más largas e introduciendo una sesión larga el día de transiciones, para ir entrenando lo más cercano a competición que podamos.

En la Bici, la semana ha sido horrible en cuanto al tiempo, con frío, algo de lluvia y viento, por lo que preferí no ir a la oficina ningún día sobre las dos ruedas. El tiempo aún está frío para coger la bici a las 6.30am y prefiero prevenir que curar. Por eso, la mayoría de kilómetros han sido sobre el rodillo. Adaptarse o morir.

En la Carrera, dos entrenos de calidad duros pero que salieron mejor de lo que esperábamos. Este tipo de sesiones nos deja tocados pero se que nos va a hacer volar cuando llegue el show.

La Transición de Sábado, con 3k nado + 90k bike + 12k run. Para los puristas del crono, cómo yo, el agua salió en unos 50′, la bici tuvo un bloque de 60k en alrededor de 1h45′ muy duros y los 12k salieron en 50′, ticando el 10k en 40′ 45”, ya acercándonos a ritmos de 4 el kilómetro viniendo de una bici exigente.

Os dejo los entrenos arriba!

photo2

Y el martes guap@s, una semana a casa, a estar con la familia y los amigos. No puedo estar más feliz =)

Un saludo,
Dani Juan

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