Ironman Austria 2014 | Noch 7 Tage

Meine letzte Trainingswoche habe ich gut beendet, bin gesund und werde die letzte Woche nur mehr zur Bewegungstherapie nutzen.
Am Donnerstag werde ich nach Kärnten anreisen, die Unterkunft ist ca. 30km vom Strandbad Klagenfurt entfernt am Klopeiner See.

Meine Startnummer ist die 1399

Erstmals wird der Ironman Austria am 29.6.2014 auch live im "ORF Sport+" übertragen werden - Sendezeit von 6.30 Uhr - 16.30 Uhr. Siehe Artikel auf ORF.at

Training KW 25 | 2014

Mo: 1h30min run 15,3km Wienerberg GA1
Di:  OFF

Mi: 30min swim 1,3km Teesdorf UND drauflaufen 1h run 10,2km GA2 in Teesdorf
Do: 2h run 18,8km Wienerberg Longjog GA1

Fr: 1h30min bike Spule 41,3km GA1
Sa: 1h bike Spule 23,2km GA1

So: 1h15min bike Spule 26,6km UND 1h15min run 14,5km Wienerberg GA2

Zusammenfassung in Stunden Training:
Total last week: 11h45min
Total this week: 10h
Total 2014 before: 186h
Total 2014 now: 196h

Training KW 24 | 2014

Mo: 2h15min bike Ausfahrt 65km nach Zurndorf GA1-2 UND 30min run drauflaufen GA1
Di:  OFF

Mi: 30min run 6km GA2 in Teesdorf
Do: 1h15run 13km Wienerberg GA1 UND 1h15min bike Spule 28km GA1

Fr: 1h15run Wienerberg 15km GA1 UND 45min bike Spule 26km GA1
Sa: 1h45min run 15,3km Wienerberg GA1

So: 2h15min bike Ausfahrt 68km GA1

Zusammenfassung in Stunden Training:
Total last week: 5h
Total this week: 11h45min
Total 2014 before: 174h15min
Total 2014 now: 186h

Training KW 23 | 2014

Mo: OFF
Di:  OFF

Mi: 1h bike Spule 26km GA1
Do: OFF

Fr: 1h15run Wienerberg 14km GA1 UND 30min swim 1km GA1 Neufelder See
Sa: WK Neufelder See Sprint Triathlon 2014 - Time: 1:11:40 - 750m swim, 20km bike, 5km run - 1h30min

So: 45min run Teesdorf GA1

Zusammenfassung in Stunden Training:
Total last week: 10h
Total this week: 5h
Total 2014 before: 169h15min
Total 2014 now: 174h15min

Neufeld Triathlon 2014 | VOLVO Sprint

Michael Weiss & ich beim Bike CheckIn *happy*

Neufeld Triathlon 2014 | VOLVO Sprint Distanz

750m swim, 20km bike, 5km run

swim 0:14:35h, T1 1:52, bike 0:32:09h, T2 1:05, run 0:21:58h

Total: 01:11:40h

16. in Klasse M-Elite2

57. Gesamtrang

Training KW 22 | 2014

Mo: 1h bike Spule 26km GA1
Di:  2h30min bike Ausfahrt 76km GA1-2 UND 1h run Wienerberg 13km GA2

Mi: OFF
Do: OFF

Fr: OFF
Sa: WK Linz Triathlon 2014 - Halbdistanz Time: 5:25:34 - 1,5km swim, 90km bike, 21km run 5h30min

So: OFF

Zusammenfassung in Stunden Training:
Total last week: 11h15min
Total this week: 10h
Total 2014 before: 159h15min
Total 2014 now: 169h15min

Linz Triathlon 2014

polartrainer.com | Mai 2014

Training KW 21 | 2014

Mo: 1h15min run 15km Wienerberg GA1
Di:  30min run 5km Wienerberg UND 3h15min bike Ausfahrt 91km GA1

Mi: 1h15min run Wienerberg 13km GA1
Do: 1h bike 24km Spule GA1 - 149/5, 160/25, 180/30 UND 1h run Koppellauf 10km

Fr: OFF
Sa: OFF

So: 1h swim 2km Amalienbad UND 1h bike Spule locker 140/30,160/30, 140/30 GA1 UND 1h run Wienerberg 13km GA2

Zusammenfassung in Stunden Training:
Total last week: 7h30min
Total this week: 11h15min
Total 2014 before: 148h
Total 2014 now: 159h15min

Training KW 20 | 2014

Mo: 1h run 10km Wienerberg GA1
Di:  1h15min run 13km Wienerberg GA1

Mi: OFF
Do: 1h30min bike 40km Spule GA1 - 120/5, 140/15, 160/15, 180/15, 160/15, 140/15, 120/10

Fr: 1h15min bike Spule 35km GA1 - 120/5, 140/15, 160/15, 180/15, 160/15, 120/10
Sa: OFF

So: 1h swim 2km Amalienbad UND 1h30min bike Spule locker 140/30,160/30, 140/30  GA1

Zusammenfassung in Stunden Training:
Total last week: 9h
Total this week: 7h30min
Total 2014 before: 140h30min
Total 2014 now: 148h

Training KW 19 | 2014

Mo: OFF
Di:  45min run 7km Prater GA1 UND 3h bike 72km GA1

Mi: OFF
Do: 1h15min run 13km Wienerberg GA1

Fr: 1h run 7km Prater REKOM
Sa: 1h run 10km WK Millenium City Run, Time 0:42:04

So: 1h swim 2km Amalienbad UND 1h bike Spule locker 120/30,140/30 GA1

Zusammenfassung in Stunden Training:
Total last week: 37h
Total this week: 9h
Total 2014 before: 131h30min
Total 2014 now: 140h30min

Training KW 18 | 2014 & Mallorca Training Camp 2014

Mallorca Training Camp 27.4. - 4.5.2014 

Sonntag
Ankunft gegen 17:15 Uhr @ Alcúdia Playa de muro
# 1h run 10km GA1 | 550 kcal
# 15min Stabilisationstraining REKOM

Montag
# 1h swim 2km GA1 | 450kcal
# 4h20min bike GA2 - Alcudia-Pollenca-Selva-Inca-(Ironman Strecke)-Sineau-Petra-Son Serra de Marina-Can Picarfort-Alcudia | 109km | 2.775 kcal | 25,17km/h Schnitt | 1.250hM
# 30min run 6km drauflaufen GA2 | 420 kcal
# 15min Stabilisationstraining REKOM

Dienstag
# 4h10min GA2 - Alcudia-Can Picafort-Son Serra de Marina-Petra-Felanitx-San Salvador-Felanitx-Petra-Santa Magalida-Can Picarfort | 110km | 2.562kcal | 26,47km/h Schnitt
# 30min swim 1km GA1 | 225 kcal
# 15min Stabilisationstraining REKOM

Mittwoch
# 30min swim 1km GA1 | 250kcal
# 4h10min bike GA1-2 - Alcudia-Can Picafort-Son Serra de Marina-Petra-San Joan-Montuiri-Porreres-Felanitx-Petra-Santa Magalida-Can Picafort-Alcudia | 107km | 2.238kcal | 26,28km/h Schnitt
# 40min run 8km GA2 drauflaufen | 579kcal
# 30min swim 1km GA1 | 250kcal
# 15min Stabilisationstraining REKOM

Donnerstag
# 30min swim 1km GA1 | 250kcal
# 2h20min bike GA1 - Alcúdia-Can Picafort-Son Serra de Marina-Petra-Son Serra de Marina-Can Picafort-Alcúdia | 63km | 1.270kcal | 26,70km/h Schnitt | 583hM
# 1h run 10km GA1 | 645kcal

Freitag
# 4h30min bike GA2 - Alcudia-Pollenca-Selva-Inca-(Ironman Strecke)-Sineau-Petra-Son Serra de Marina-Can Picarfort-Alcudia | 109km | 2.575 kcal | 24,60km/h Schnitt | 1.249hM
# 30min swim 1km GA1 | 250kcal
# 15min Stabilisationstraining REKOM

Samstag
# 4h50min bike GA1-2 - Alcúdia-Santa Magalida-Petra-San Joan-Montuiri-Porreres-Felanitx-San Salvador-Felanitx-Petra-Son Serra de Marina-Can Picafort-Alcúdia |  121km | 2.654kcal | 25,3km/h Schnitt | 1.076hM
#45min run 7km GA1 drauflaufen | 481kcal
# 30min swim 1km GA1 | 250kcal
# 15min Stabilisationstraining REKOM

Sonntag
# 4h10min bike GA1-2 -Alcúdia-can Picafort-Muro-Llubi-Sineu-Lloret-Montuiri-Porerres-Vilafranca-Felanitx-Petra-Son Serra-Can Picafort-Alcúdia | 107km | 2.011kcal | 25,5km/h Schnitt
# 30min run 5km GA1 drauflaufen | 316kcal

Abfahrt 17 Uhr

Zusammenfassung Training Camp:
bike time - 28h30min
bike km - 726km
run time - 4h30min
run km - 46km
swim time - 4h
swim km - 8km
kcal total - 20.001
km total - 780
time total- 37h


Zusammenfassung in Stunden Training:
Total last week: 8h
Total this week: 37h
Total 2014 before: 94h30min
Total 2014 now: 131h30min