Masa Z

24.5. Finally at the Monte Zoncolan

 
 My last metres on the top of the Monte Zoncolan

My HR data from the Monte Zoncolan

19.5.2012 Masa Z is ready for Monte Zoncolan

 19.5.2012 All done 

Testing my new gearing - 34x29. Seems to be perfect for Monte Zoncolan. Can't wait until thursday!!

 
13.5.2012 Masa's gearing (34x29) for Zoncolan

6.5.2012  Target training session at Large Mountain

Exercise details here:

http://killingmontezoncolan.blogspot.com/2012/05/target-training-session-at-large.html


1.5.2012 Celebrating May Day, i.e. Wappu :)

Masa Zoncolan was out mountain biking. He tracked 50.29 km in 2h:13m:41s. Celebrating May Day / Wappu with Oopee Z. + 8c and f**king windy. Waiting for Finnish spring... HR 123 /147. Eazy riding...


  
28.4. 2012 Uphill exercise at Large Mountain (Laajavuori)

Masa Zoncolan was out mountain biking. He tracked 20.09 km in 1h:14m:20s.  

+8c. Sun was shining. Uphill exercise at Large Mountain. Elevation: 474 m ↑ / 494 m ↓ Heart Rate: 133 / 183 

22.4.2012 18% - Laajavuori, Jyväskylä, Finland

Laajavuori, Jyväskylä, Finland

21.4.2012 Gearing for Monte Zoncolan

My gearing is now fixed. I put the order in yesterday. 34x28 - Tourist gearing as Jussi Veikkanen said some years ago before the Zoncolan stage :)

20.4.2012 Some intervals for change - 3x5min/3 + 6min cool daown + 3x5min/3

Endomondo Running Workout: was out running 12.45 km in 1h:14m:04s using Endomondo.


  
15.4.2012 Somer MTB again

Wheather was great ;) -> +-0c and it was sleeting. 



  
8.4.2012 MTB "long" and not so easy

  
4.4.2012 Intervals 6x800m (max) / 2min + 6x400m (max) / 2min

How much man can hate running maximal intervals :)

Running 11.36 km in 1h:13m:30s

www.endomondo.com

Was out tracking with Endomondo

Calories:1139 kcal

Average Pace:6:28 min/km

Distance:11.36 km

Duration:1h:13m:30s

  

31.3.2012 MTB - not so easy riding. 

Excellent exercise! Legendary Isolahti route is soooooo great :)


  
25.3.2012 MTB - Eazy riding...

Just for fun...





18.3.2012 MTB  - Legendary Isolahti Route 

Great day for riding. Sun was shining... 


11.3.2012 MTB 

Eazy riding. Wheather was great! Cycling is fun :)




10.3.2012 Intervals  4x5min (85%)/3min




8.3.2012 GPS sensor is back in business

I got a new sensor. It seems to work properly...




7.3.2012 Intervals in Hipposhalli - 4x800 + 4x400

Intervals in Hipposhalli. 10 min warm up + 4 x 800m/2min recovery + 4x400m/2min + 10 min cool down.

4x800/2min

1. 3:01min HR max 178 bpm (average 163)
2. 2:58min HR max 180 bpm (average 171)
3. 2:58min HR max 183 bpm (average 174)
4. 2:56min HR max 186 bpm (average 176)

4x400/2min

1. 1:23min HR max 184 bpm (average 170 bpm)
2. 1:23min HR max 185 bpm (average 170 bpm)
3. 1:23min HR max 184 bpm (average 171 bpm)
4. 1:21min HR max 184 bpm (average 172 bpm)

How easy running can be ;)


6.3.2012 Great news from Treadmill test

VO2max: 52.3 ml/kg/min -> 58.7 ml/kg/min

HRmax: 192 bpm -> 196 bpm


3.3.2012 -> I love my Polar RS800CX!!!! 

GPS doesn't work... i.e. it is broken...


2.3.2012 Iso-Syöte training camp - way back home...

Intervals in Ouluhalli. 10 min warm up + 4 x 800m/2min recovery + 4x400m/2min + 10 min cool down.

4x800/2min

1. 3:01min HR max 174 bpm (average 167)
2. 2:57min HR max 179 bpm (average 173)
3. 3:00min HR max 184 bpm (average 175)
4. 3:05min HR max 184 bpm (average 176)

4x400/2min

1. 1:24min HR max 186 bpm (average 172 bpm)
2. 1:23min HR max 184 bpm (average 170 bpm)
3. 1:24min HR max 183 bpm (average 170 bpm)
4. 1:26min HR max 183 bpm (average 167 bpm)

Couldn't do any better :)


1.3.2012 Isö-Syöte training camp day 6


XC Skiing (classic) 2.5 h. Ascent 432 m. Not too bad :)

29.2.2012 Iso-Syöte training camp day 5

Intervals for fun :) 




28.2.2012 Iso-Syöte training camp day 4


Running 6.7 km / 40 min + GYM in Pudasjärvi at Virkistysuimala Puikkari

Grate place to visit. I can recommend.


27.2.2012 Iso-Syöte training camp day 3

Easy XC skiing...


 

26.2.2012 Iso-Syöte training camp day 2

XC Skiing (classic). Total 2.24h. Ascent 358 m. Good start for training camp.

25.2.2012 Iso-Syöte training camp day 1


Only some running after a long drive.


14.2.2012

Easy running again. InBody and DEXA tests done. 

InBody 720 Body Composition analysis results:

Weight: 85.3 kg (83.8 kg)
Fat Free Mass: 67.3 kg (65.9 kg)
Skeletal Muscle Mass: 38.6 kg (38 kg)
BMI: 26.3 (25.9)
Body Fat Mass: 21.1 % (21.3 %)
Fitness score 81 (79)
Target weight 79.2 kg (77.6 kg)
Weight control -6.1 kg (-6.2 kg)

Have to lose min 6 kg before Zoncolan... :)  

DEXA results will follow later...  


 

11.2.2012

Easy running. Started prepare to midway controls (100 days back and 100 days to Zoncolan)


Enjoying running at Jyväsjärvi. Next week I'll be in the midpoint of my way to Monte Zoncolan. It is time to check if I'm on schedule or not. During the next week I'll have the same test as I had at the beginning of the project (maximal exercise test on a treadmill, DEXA scan, etc.)

10.2.2012

Business as usual...


Combined training as on every friday. First running 45 min (10 min warm up + 15 min (80% HRmax) + 10 min (85 % HRmax) + 10 min cool down) + gym training 45 min.

8.2.2012 

Recovering....



7.2.2012 (Week 12)

Testing... again... 6 x 1000m at increasing speeds (6 min/km->max) (Hipposhalli)
 

Last km was 3:24 min/km (last time 3:38 min/km) - great improvement!!!

------------------------------------------------------------------------------------------------------------(end of week 11)


4.1.2012

Too cold for training outside?

It was. Then, I got an idea. I have a home trainer. I bought it over a year ago and it is still in DHL cardbord box. Hah, good time to assemble the machine.








Starting point

Tacx Flow T1680. In parts.

I've lost the product manual. S**t. Luckily, we have Google.

No proper instructions for Tacx Flow assembly found. Thus, I was't so surprised to find a claryfying comment at Turbo Trainer Reviews: "Sadly, the confusing assembly instructions seem to be standard with Tacx turbo trainers but if you can get through that, you wont look back."

2 hour later

One thing to do before the test ride. Have to change a rear tyre.












20 min later.

Tacx and Lapierre are ready for the rock'n roll :)

What a perfect match. Made in heaven.












3 hour later

2 hours of eazy riding...

Tacx was flowing like a river. No complains.

I can recommend the trainer for every cyclist. Fits especially well for spinters like me ;)













5.1.

Intervals indoors.

16 min warming up. 5 x 5 min / 3 min (85 % HRmax). 15 min cool down.

Tacx worked again like a swiss clock.


------------------------------------------------------------------------------------------------------------(end of week 10)

28.1.2012

This week long. Running istead of MTB.

-15 Celsius. Too cold for cycling outside. I decided to enjoy running ;)

 

-------------------------------------------------------------------------------------------------------------(end of week 9) 

22.1.2012

This week long. Business as usual.




-------------------------------------------------------------------------------------------------------------(end of week 8)

14.1.2012

Team Zoncolan training camp in Jyväskylä.

 

10.1.2012 (Week 8)

Test. 6 x 1000m at increasing speeds (6 min/km->max) (Hipposhalli)

Last km was 3.37 min/km. Damn!! No improvement. HR Curve is also very interesting. Some problems with HR Monitor :)

-------------------------------------------------------------------------------------------------------------(end of week 7)

5.1.2012

Testing the endurance of the lower back. 

40 min running at Lake Jyväsjärvi. Lower back is a little bit better and I could run all 40 min.  



2.2.-4.2.2012

Resting and eating pain killers...

Not good. Waithing for the better days...



-------------------------------------------------------------------------------------------------------------(end of week 6)
1.1.2012

New Year. New Challenges. 125 days to Monte Zoncolan (24.5.2012 expected killing day)!

First drawback!

Somehow, I broke my back?!?! Strong pain in lower back. This is not a first time in my life, but I'm  suprised. It all happened suddenly. During the exercise. Weird. Great start for the new year :)


31.12.2012

This year last long. Wheather is getting colder... No so nice to ride outside anymore.




-------------------------------------------------------------------------------------------------------------(end of week 5)

25.12.2012

Uphill training camp in Oulu region ;) 


Nice ride with Sepi Mäkinen - one of the adventure sport legends.





-------------------------------------------------------------------------------------------------------------(end of week 4)

17.12.2012

Eazy riding. This weeks long. 

Recovery week. Long exercise is a bit shorter than usual.

Still, good enough for me - since I started training, haven't slept so well :) Adaptation process still going on in my body...






13.12.2012 (Week 4)

Test. 6 x 1000m at increasing speeds (6 min/km->max) (Hipposhalli)

Last km was 3.38 min/km. Great improvement  - 11 sec! Training works!???

-------------------------------------------------------------------------------------------------------------(end of week 3)

10.12.2012

This week long. MTB.


 

-------------------------------------------------------------------------------------------------------------(end of week 2)

3.12.2012

Mountain running in Oulu :)

 
-------------------------------------------------------------------------------------------------------------(end of week 1)

26.11.2011

I Long exercise. MTB.

 


23.11.2011

My training method.


My training philosophy build on 4 week blocks (3 weeks of training and 1 week of rest). 5-6 exercises / week.

1 x Long 75-120 min (65 % HRmax) - Cycling/Running/Skiing
1 x Easy 40 min (65 % HRmax) - Running
1 x Interval (4 x 5 min / 3 min) 20 min (85 % HRmax) - Running/Cycling
2 x Combined 45 min (65-85 % HRmax) + 45 min strenght training - Running + Gym
1 x Fun 40 min (75 % HRmax) - Running/Cycling (Optional)

At this point, I prefer running instead of cycling. Running is harder than cycling for me, and therefore I get more out of training by running. I guess.



22.11.2011 (Week 1)

Official lauch of Monte Zoncolan training project.

Starting with running test: 6 x 1000m at increasing speeds (6 min/km->max) in Hipposhalli.

Last km was 3:49 min/km. Not so good :(

From now on, I'll do the same test in every 4 weeks. 

18.11.2012

Tests done. Inculding maximal exercise test on a treadmill.

Height: 180 cm

Weight: 86 kg

DEXA scun results:
BMI: 26 kg/m2
Total body fat: 18.4 %

Maximal exercise test results:
VO₂ max: 4.5 (l/min)
VO₂ max: 52.3 (ml/kg/min) - Not the world record I guess ;-)
HRmax: 192 (bpm)
Lactate: 9.8 (mmol/l)

Hb: 145 (g/l)
Hct: 0.43 (relative)

This is a good start - hopefully not the end.

7.11.2012

200 days to Monte Zoncolan. Gotta do something!

Time to start training. But first, I'll visit doctor and do some exercise tests. I want to do everythig right. I'll beat them all - the mountain and lazy (fat) guys ;). Tests will be next week. Stay tuned!