back to 100%

Alright so I am over my cold and getting back into things. Today I did a 2:15 swim practise. I have still been swimming good after my cold so that makes me happy. The only thing i am taking slow right now is my running. Friday i did 6km and today I did 7.2km I am taking this slow and working my self back up. I will be starting to ride again and i Will slow down my running just a bit for the month of February.

Devils second in the east right now!! 8 game win streak!

Karsten Madsen

passed week

So this passed week I was getting over a cold so this morning was my first workout in a week. I had a great swim. the swim was over 6km. I am still going to take it easy for another 4 days. So kinda wrapping up januray and all in all it was a good month, my swimming is getting better every workout. My running is also comming along, I am really looking forward to start some harder speed work but that's still
ways way. Also on feb 11 my sister comes home and we are going to lake placid for a ski vacation so that's somthing to look forward to.

Karsten Madsen

swimming and running

Kay so things are starting to really look up for me. I have seen a big change in my body i have much more upper body and i feel alot stronger in my legs. I can bang off 13.5km holding 4:00 a km likes its nothing.

I have started writing exams and things have been good! I am looking forward to having gym next semester its been a long time since i have played some basketball! It will help me get threw the day!! I have been working on my 400m and I swam a timed 400m with my club on last Thursday I swam a 4:48...give me another month and a half and I'll be swimming 4:39! Its all i have on my mind right now its just one of the factors keeping me motivated.

anyways i'm going out for a 14km run peace

Karsten Madsen

2 weeks done

I have put together a great 2 weeks of training and starting to see big improvements. I was doing 4x500m with paddles and I felt strong all the way threw. I am getting stronger in every way in the pool and it is really starting to show. As for running it has been a busy week with lots of projects due so I ran Monday, Tuesday and Wednesday. I took Thursday to finish a 7 pg essay. All of my runs were over 8.5km and Monday I ran 13.5km in -9. I have slowed things down on the bike trainer and really working on my swim and run. I am just on the bike 1 day a week for right now. Once February rolls around I'll be back up to 3 times, cross your fingers I'll be outside riding in March! Anyways thats my life in the last 2 weeks.

Karsten Madsen

Swimming!

Kay so I'm back with my club and i have already seen great improvement! today's work out...

8x (100m free 50m kick no board)
100m easy
4x100m on 1:30
-1:12
-1:14
-1:13
-1:15
100m easy
4x100m on 1:40
-1:13
-1:14
-1:14
-1:15
200m easy
4x100m on 1:50
-1:12
-1:15
-1:16
-1:14
200m easy
4x100m on 2:00
-1:13
-1:16
-1:15
-1:14
200m easy
10min mix cool down with some under water kick.

summery- I started strong with the 4 on 1:30 and pushed really hard. It has been 2 months since i was on a pace time that fast. I would always go out way to hard and in the last set of 100's I blew up and could not go faster but still swimming way better then I thought.

Karsten Madsen

Running

So On Monday I did this run work out and really liked it. I did 2km warm up then i did 2x5km on 23 min I ran the first 5km in 19:17 then the second 5km in 19:16. There was a lot of snow on the grown so the times are really not that bad. I did an out and back and on the way back there are way more hills so the times look even on paper but if you see what i was running on you would know i was flying on the way back.

getting it done in 2009

Today I was in Guelph at a training day, all went well and It was nice to see a lot of old faces. The swim was a nice eye opener for me. It has been about 2 months since I had a good long swim workout.

I have cut down on the hours of work I will be working. I will be only working weekends. My second semester is shorty on its way, its a much lighter semester then the one I just had. In some ways things will be picking up in terms of training but many other things will be slowing down. I am starting to work on my 2009 race season so I'll be posting something in the next 2 weeks or so.

Karsten Madsen