Monthly Archives: February 2014

Preparation for Free Fall!!

Som of you know, some of you don’t…

Stay tuned for an epic “race report”.

Teaser by Captain Mark.

45 seconds is a long time – but as in Bullet time in Matrix or as time seem to warp when doing 4 by 4 minute intervals, the perception of reality is not a constant…..

Peter’s Skydive from Mark Smitherman

Critical success factor is as always traction by Icebug, the Icebug Sorix




Total Immersion Progress with Anna-Karin

I am very happy that my swimming coach Anna-Karin Lundin ( gets the attention and media coverage she deserves.

She is a fantastic coach and brilliant at getting us to improve major or minor imbalances and technique flaws.

During her coaching sessions I have managed to improve my swimming by 2 minutes and 16 seconds at a 750 meter time trial. It is even better that that – during the faster swim (after the coaching by AK) i had less rest between the 50 meter intervals – 15 seconds instead of 20 seconds.

Thank you Anna-Karin and congrats to the great article!


Blizzard training

Blizzard/snow storm today in Avoriaz. Unfortunately, most of us were on the most distant point of the vast Portes du Soleil and had to take the bus back… After 1.5 hours, 2 changes of coaches and a bit of walking, they were back at the hotel.

But I had my climbing skins In my backpack and got some great climbing instead! Even home well before the rest.

Snow is bombing down, tomorrow’s going to be fantastic snow conditions!
And yesterday was more than decent skiing conditions….











Massive swim sessions

I had the opportunity to be part of the Swim Clinic at the great venue of Falkenberg Strandbad in the weekend. It was my great club Triathlon Väst which organized the clinic with Anders Holme as the mean head trainer.

But I am also doing a lot of fine tuning with my swim skills with the great Anna-Karin a.k.a Simcoachen. More about that in a coming post.


Holme had put together some serious sessions. a bit too serious for my current swim form. See below for the details.

When coming home from the clinic (after 3 back to back hard swim sessions and a running session), I planned for some intervals on the Monrark staionary bike. The plan was to finish off my current level on the EB intervals – 90 in cadence, 331 Watts for 3×20 minutes (4 minutes rest).

What a failure! The physical stress I had built up during the weekend clearly had drained my energy. I had to dig Deep on the first 20-min interval, and after some negotiation, I aimed at 20+15+15 and then 20+10+10 minutes instead.

I couldn’t manage even that. in the end I completed 20+10+6.5 minutes. My legs nor my morale was there. Not even when the infamous “Shut Up Legs” from Jens Voigt was echoing in my garage (a.k.a torture chamber) I could take any more.

Next time I will show no mercy.





The workhorse: Icebug Pytho

Why Change Something that Aint Broken?

Förra säsongen sprang jag riktigt mycket med Icebug Anima, både dubbade och odubbade. Grymt fina skor som hjälpte mig till bra placeringar i alla traillopp jag körde och dessutom riktigt bra resultat på Celtman.

I år har jag bytt till arbetshästen från Icebug, Pytho. Så långt är det en mycket trevlig bekantskap. Lika grym traction på snö och is. Lite bättre dämpad sko, men också lite mindre drop mellan häl och tå (5 mm istället för 8 mm.).

Synd bara att snön smälter just nu!





Tre dagars simlärare i Falkenberg avslöjar frånvaron av kontinuerlig simning. Tungt och trögt, men välbehövligt. Bra att kick-starta simningen med 3-4 pass på >4000 meter styck…

Skönt gäng och skönt snack!

Det är Triathlon Väst som kör sitt årliga swimcamp.
Hinns också med lite löpning och imorgon eftermiddag väntar Monarken.

Körde både löpning och 4×4 på monarken i fredags förresten. Fixade inte riktigt intervallerna korrekt, men snart så…