My BlogLast update:
02.09.2010: a little update for the last couple of weeks. my training is going very well and I still having focus on my next race, challenge barcelona on the 03rd of oktober. I am doing alot of high intensity training to minimize the quantity of training hours, but I will proceed til next thursday and then I will mix high intensity with long aerobic training to prepare my body for the next challenge.
last week I ran a 10km race and came in 3rd place in 36:30, the split time is identical with the race before in Roskilde 2 weeks ago, but this race was under very windy conditions at the beach site, so I am getting faster and in better shape by the time. especially on the bike I feel I am getting stronger, and this is my intention to improve my cycling preformance and still run as fast af last time in Frankfurt.
20.08.2010: Due to many requests from my foreign family members and friends I will write my updates in English again.
I July I raced in Frankfurt, Germany at the ironman European championship and did very well, I came in 14th place in my agegroup 35-39, and made a PB in ironman distance 9:34 and marathon, 3:10. despite a longer bike course 5km and swimming without wetsuit. Afterwards I spent 3 weeks vacation with my family in Italy, Greece and Turkey, and I enjoyed it.
In August I participated in the longcourse danish championship and for a second year in row I won the gold medal in my agegroup. what a nice feeling. Now I am preparing for my third and last Ironman this year before I start my preparation for the next year. I will take part of the Challenge Barcelona on the 3rd of October, and I am looking forward to race there. my expectation is to attain a finish time around 9h:15min. stay tuned.
09.06.2010: Iam back, after southafrica I had to think about my training situation for the rest of the season. because upto southafrica ironman I felt I was in good shape but I did not act as so, therefore I analysed my training schedule and find out that I needed som long tempo bikes and runs in ½IM tempo and som intervals upto maks. I started a week after southafrica IM and I felt very tired but only for a short while just to get used to the new training methods. after 3 weeks I decided to race in HAnnover ½IM sunday the 6th of june to rest a bit and test my self, and it worked very well. I came in 5th place and the 3rd fastest run split in a very hot day, only 9 seconds to 4th place and 1,5 min to 3rd place. I felt comfortable the whole raceday and did not push over the limit. now Iam proceeding my trainingsplan the next 3 week to get ready to Ironman Europe in Frankfurt, Germany. stay tuned.
26.04.2010: now the ironman southafrica is over, and a new project in sight. I did very well according to the circumstances, the swim was tough, big waves, I was stuggling all the time to get forward and many people get seasick and been pulled out off the race. the cycling leg went very well I felt strong and did a very consistant performance and even faster in the last lap, lovelig, on the run I was struggling with the heat, so I stak to my plan to run from aid station to aid station(2km in between) and get very well fueled and soaked with water from top to toe and it worked well. I felt well afterwards and did not get dehydrated as usual and my blood pressure was stabil afterwards and it is the first time ever after a race. my split times are: swim 1:05 bike:5:09 and run: 3:31. final time 9:53. 14th in my agegroup 35-39 and 63 overall 1896 participants, approved.
24.04.2010: it is the day before the big day, ironman south africa will start at 07:00 tomorow morning, and all the preperations have been made and the bike and the bags have been checked in. the weather tomorow is going to be great, sunshine with some wind about 25 to 30 degrees, lovely. I feel very strong this time and I have prepared very well, so I do expect alot of myself tomorow. the race here in south africa are very organised so far, everything till now went smooth, and the people here support the event alot and loves the idea of the ironman. I think it is going to be a very god experience tomorow, you can watch and follow the race on www.ironman.com. from 07:00 morning central european time.
18.04.2010: opdateringer vil fra idag være under blog eller tryk på linket here ovenover.
17.04.2010: 3. dag i syd afrika. idag har det været en god dag, jeg fik sovet 10 timer i nat og fik en god morgenmad solen skinnede fra morgen stående det var vindstille. jeg tog ned til stranden for at svømmet åbenhav for første gang siden dm lang i august sidst år. jeg tog min ny Helix våddragt på og hopede i haven og der var stor bølger, der var surfer over det hele med deres surfingsbrat, det fortæller alt. jeg har kæmpet i 1 time og 14 minutter og det blev til 4,6km viste min GPS og det ser lovende ud jeg svømmet ikke hårdt som jeg vil gøre under en ironman og vejret har været barskt idag så jeg håber på mindre vind på race dagen. bagefter tog jeg hjem og spiste en god frokost på altanen med hav udsigt og nød solen. efter frokosten tog jeg en morfar, det blev en vane som min god ven brian har lært mig på mallorca sidst år, men ikke så længe som han gør det, det blev kun til 1,5 time hvorefter komjeg ud løb 1t og 15 min. ironman pacerace, det føltes rigtig godt især i modvinden jeg har god løbe ben fortiden, det er så lærkert at løbe her langt stranden, det er lidt anderledes end i Osted. efter løbet trænede jeg coretræning og til sidst blev det til lidt aftensmad. idag fik jeg min livret spagetti bolognese, det smagt herligt. imorgen skal jeg ud at svømme igen i havet og cykle 2:30 time på ruten igen. hold on there is alot to come later.
16.04.2010: 2. dag i syd afrika, jeg kom ud og cyklede ruten 2 gange ruten er på 60 km, første omgang cyklede jeg sammen med en hollænder jeg mødt på vejen stille og roligt, men anden omgang forsøgte jeg køre i bøjlen med lidt fart på for at se hvordan skal bakkerne og nedkørslerne køres. here køres på venstre side af vejen og jeg var tæt på at blive kørt ned et par gange da jeg glemmer at holde til venstre når jeg drejer af vejen, og det er enormt svært at køre stærkt ned af bakkerne især når vejen drejer mod højre, men heldigvis på race dagen vender det hele, vi skal nemlig køre på højre side af vejen. ruten er smukt der er masser af flotte scener undervejs og den er ikke så kuperet, der er et par bakker men ikke så slemme. jeg kunne ikke forstå hvorfor er cykeltiderne så langsomme, men da jeg sat fartpå opdagede jeg at 2/3 af ruten har en meget dårlige overflade, vejens beskaffenhed er elendig og vinden er hård. det blæser nemlig meget her og det vinden kommer fra det forkerte vej som idag kan man riskere at have mod vind og skråtvind en stor delaf vejen og det er hårdt psykisk. jeg er enorm glad for at der er 9 dage tilbage så jeg kan prøve at køre ruten adskillige gange for at vænne mig til den dårlig vej overflad. efter cykling kom jeg ud og løb i 40 min race pace og det gik kanon godt. jeg føler mig lidt og godt løbende især da jeg krydsede mål stregen på vej ud og hjem det føltes godt, især at se at håndværkerne arbejder dag og nat for at stille tribuner og måle området op, jeg glæder mig og jeg begyndt at møde mennesker på strand promonaden løbende eller på vej i vandet for at svømme. jeg tror det bliver en stor fest og jeg skal nok fyr den affffffffffffff.
15.04.2010: Now its time to a new update. alot happened since the last update. now I am in south africa preparing for my ironman on the 25th of april. it was a long trip about 20 hrs. in week 11 and 12 I went to Fueraventura for training camp with the danish triathlon federation. it was such a successful camp. I did alot of bike rides which I missed this winter because of the snow and the frosen roads.
tom I am riding the ironman bike course and looking forward for that. more to come later.
28.02.2010: finally out on the road. I can smell the nice sent of the spring in Denmark. I went on my bike on friday for 2,30 hours and yesterday I went for a long run appr. 32km and today I did a brick session biked 2.30 hours outdoor and 1.30 hours indoor and ran 40 min on the treadmill. a very good day. I feel my shape getting better and with 8 weeks to go it is possible to attain alot of improvements yet.
the next two weeks I will do alot of outdoor biking to and from my job to gain alot of kms. so south africa wait for me I will be ready and i will conquer the roads there.
24.02.2010: I´m back. it has been a very hectic and busy period since the middel of December, therefore I did not have the oportunity to update my site. but from now on I will come with new stories at least every week.
since last time I wrote here on my site many thinks happens. I spent two weeks in the french southcoast away from the cold weather here in Denmark and in january I went a week to the Austrian Alps for skiing and spent a week afterwards in bed with cold and flu. My training is going very well and I spend many hours on my hometrainer and on the snowy roads. Its not the best conditions for ironman training but I am trying to cope with it. now I am looking forward to my training camp in mid March on the sunny Canaries on the island of Fueraventura, I am planning to spend a couple of weeks there to cycle a lot and get some heat, this will be the last preparation before the bíg event on Port Elizabeth, South Africa the 25th of April. more about this trip next time.
02.12.2009: it is december and there are the scent of christmas everywhere. decoration, tv shows and best of all the sweets. I do not celebrate christmas but you can not avoid the happiness among people. I am feeling better now and looking forward to train again. I can not stop thinking about my race in south africa it is around the corner and I may start to train seriously and lead my focus on that day, where I will collect my slot to Hawaii. from next week I will put my training schedule on this site so you can follow me towards my big goal.
30.11.2009: Now it is winter in Denmark, and I am laying in my bed with rest of my family with flu. I have not been training for 5 days and it does not look good for the next couple of days. I am looking forward to get better and start training again, because I am leaving to south France from the 18th of dec til the 03 of january 2010 to climb on the alps and get outside on the bike.
20.11.2009: I am back on track. it has been longtime ago since I updated my website but it does not mean I was standing still. I have done alot of things especially with my family, and of course alot of training. a couple of the good thinks I have done is I ran a 10k in Roskilde where my 7 years son was also participating and I am very proud of him he ran 5k in 29.57 in a very comfortable pace. I ran 10k in 38:14 in a very breathtaking pace. moreover I went to Egypt for a week with my father and it is first time in my entire life I spend a vacation with him. it was full of experience and fun, and I am looking forward for more travelling with him in the future. My training is going very well, and I am focusing on swimming techic at the moment and it is going forward, and my running is getting much better while I am doing a lot of technical exercises. the last important think is that I am going to do Ironman South Africa on the 25th of April and I am really looking forward to that.. more about that later.
11.09.2009: last week I ran 2x5km in copenhagen DHL stafet for my company, I did the first 5k in 39.35min and the last in 39.12. and I did not forced at all.
my training at the moment is very easy, I do what I feel and like to do so no structure at all. I will keep taking it easy til the end of this month.
25.08.2009: the new season preparation has started this week and a plan for next years races will be revealed later on this page.
My victory at the danish championship has been mentioned in a couple of the local newspapers. see inside.
I won the longdistance danish championship in my agegroup 35-39.
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