volume is done

so nice to say it isnt it..

Im done with the big part of volume until IM hawaii, 3 weeks of full throtle. i had severall muscular pain during the last week or so but nothing that prevented me from getting the work done. i will leave Font romeu friday morning with 1000km of driving ahead until i reach the race site. I feel tired but i also can say that i have seen tougher days...time to ease a bit for this weekend and then fine tune for hawaii. so since my last post here is what i have been doing.

thursday:

165km ride

4500 swim

friday:

5400m swim

2:30 run

Gym

saturday:

2:05 run with 5X2000m ( this was a great workout especially after a long run where i didnt felt that good, i was faster in each rep :P)

60km bike

4000m swim

sunday:

205 km 45km in Zn3 ride+45min run

monday:

60km ride

4000m swim

50 min run

Gym

Tuesday (today)

1:20 run with 10X500m

3500m swim

few photos and im out

the duathlon trio

the center from the warmup fields, thats a 250m staking track

me and Sergio silva cooling down, you dont need to comment my rugged beard..

i said to not comment on how scary i look with my dense beard

me at one of track workouts

its all about winning

3 down, 3 to go

those 3 ( Lino barruncho, Manuel alves and sergio silva) crashed already in this training camp, still 3 to go, me krepe (who is leaving and only has one more bike workout) and tiago silva wich has a very low center of gravity and most likely will stay on his feet no mater what :P there's a lot of blood around.

all of them at high speed, the most scary one was from sergio silva, on monday, that was riding behing me when all of the sudden a dog with poor sense of oportunity came from nowhere and still touched my back wheel but hit sergio really hard... at 60 km/h, im glad it wasnt me (sorry sergio) but despite the speed sergio escaped with just a few bruises and actually finished the ride Very very lucky.

the group is small now since the short course triathletes already left to australia, here its all about hard workouts, im in the peak week and it sure is tough, i went through a bad afternoon on sunday after a long and tough run. But overall all days are good days, of course i feel the impact of training everyday but im still not dead... LOL. here is what i have done since my last check in.

Saturday:

Long 160km ride with 10X5min

Gym session

Sunday:

2:30 run with 4X12min at la calme (2100m high) this one was really tough

2:20 ride, i was really smoked on this one

3000m swim, same here

Monday:

80km ride

5100 swim

Gym

tuesday:

4200 swim

90km ride with 10X3min Z5 and the final climb (40 min) at around 300W and 55rpm (really tough workout)

1:20 run

wednesday (today):

1:50 run with 20X400 (a reminder on how i hate speed workouts :P)

5200 swim with 40X100 paddles

ill have 6 more days until i ease off a bit for a race in spain on my way home from Font romeu

on a side note, i was happy to see Jordan grab his first IM tittle at canada, awesome race

i can smell it

Kona, its still so far but getting closer and closer, still so much to suffer....

After 2 easy roling days i got back into the hard days, after 2 of them and im already feeling it (PAIIIIN :P)

on tuesday i rode 8o km and swam 4100 and wednesday im back at it, lets see.

-105km in a really tough course in the morning

-1:50 run with 10X1000m 3h after the bike, that went really well for tired legs, i was going around 3:21 3:22/km when i was supposed to lap at 3:25

-3000m swim 10 min after finishing the run, nice!!! i didnt feel that bad tough and a sauna afterwards was nice too, a really busy day and killer swim track workouts

Today

-85km with hard all out 2 min sets in the last hill followed by a 40 min run

-4500 swim with 3X1000

-gym to keep my body tonned for the beach :P

tomorrow

-a early 4000 swim with plenty of speed work

- 120 km of riding in the mountains

- 1:15 run in la calme

meanwhile A few minutes ago the tri portugal olimpic distance team left back home, it was fun while they where here, lots of company but they have their own business to attend, Australia Final of the WCS, elite, juniors etc.

good luck for them

good 3 days

today i felt really trashed, it was an easy day and a well deserved one. Lets see, how to trash your legs 3 days?

day one (friday)

2h run with 10X1600

swim 5000 with paddle sets

day two (saturday)

3200 wetsuit swim

2:10 run, 30 min of climbing out of the center to La calme (2100m) to meet the rest of the crew+ 1:20 pushing the pace with Lino Barruncho (one of the best duathlete in the world) and Bruno Pais (one of the best ITU olimpic distance athletes in the world) and it reached some nice 3:40/km + 20 going back home

2h easy ride

Gym, leg only session

day 3 (sunday)

210km, with all sorts of sets and intensities and probably 180 km with my face in the wind (there wasnt much though) 35km/h in the moutains its an ok avg :P

20 min of eating gummy bears at thershold pace...

pretty tough

today i ran for 1:30 and swam 4000

few photos for the joy of everyone :P

Easy ride on saturday

me having "lunch" after 210km

Me hunting candys on sunday

another saturday ride shot

witch ones are going to die?

day 1, the real one

yesterday was the first day of real training in the mountains. First 3 days where of course easy to get used (again) to the altitude and the fresh air. The big Tri Portugal group is cruising at Tough training speed since the fist week of august and i can see some unhappy faces around already :P

a 105km ride in the morning with the group with the "la molina course" gave the first taste of hard riding since i got here, in the afternoon a 5000m swim with 30X100m + gym session, i enjoyed this workout especially the average speed i was doing, mostly at 1:21/1:22, some at 1:20 and the last 3-4 closer to 1:25. The fisrt days where good for having some stroke corrections especially after such an extended time without someone having a look at my swim, and resulting in a few costly stroke mistakes...

today ill have a track workout in a few minutes, 10X1600 and another 5km swim

a few photos taken by the photo boy krepe, i still have my camera in my car but ill promise ill post a few photos of krepe sleeping is way to font romeu on sunday :P

the meeting point for yesterdays ride

La calme run is awesome

more la calme 2100 m run


the group of the afternoon run

the pool and hard working athletes, yes its me :P

time flies

Im already in font romeu again.... arrived yesterday after a dreadful drive....

On saturday i can say that i did my very first hawaii workout, the week was very easy and it was good to recover from my huge feet blisters, needless to say that i almost didnt run until saturday.

Saturday i went to a training (looked more like a race) workout where a lot of athletes showed up, around 30 35 i think. We swam 1.9km rode 85km at almost 40km/h and ran 15 km. it was nice and hot and the organization of the event was awesome. Now its all about hawaii for me once more, ill be around until september 10, will race a middle distance race on the way home wittch is very convenient and then have the rest of the training in lisbon. I have a lot more company this time, the portuguese atheletes are here, 17 in total and that includes Bruno pais, Vanessa Fernandes and duarte marques, the best ITU athletes right now and tons of young kids, junior and under 23, plus 3 duathletes, nice


Photos from Chamusca training day...

NICE

photos

in no particular order

ok 11th :P

i finally found results for the race, i was 11th

Bigman results

i guess i was very accurate about my race gaps etc, the ride has obviously the T1 and T2 times included, heck i tough i was slower on the run with that painful 3rd lap, i see that Teemu, that i passed in first lap would definitely pass me if it was 31km run, maybe i had legs to another fastest run but ill never know, "maybe" doesn't win races.

and since Krepe has been my company through the last weeks here is his point of view