Monday: I like to start the week off with a swimming session. My knowledge of swimming isn't great yet, so I'm just doing intervals that I feel comfortable with, in order to develop a familiarity to being underwater. I'm happy with how my technique is when I am refreshed, but it is clear that I do a lot of wrong full body movements when I get more tired. I'll continue to go swimming and continue to educate myself so that I might be able to increase the effectiveness of these trainings.
Wednesday: After starting to lift heavier weights again, since I retired from volleyball, my focus has been to develop core strength and gradually build up towards more heavy lifting. I am now squatting roughly my body weight with many repetitions without any big problems, but I will still try to keep the progression slow to be sure that no muscles get left behind. The last thing I want is to become injured from lifting.
Thursday: Tempo training session on a treadmill, with a main focus of muscle activation and improving the body's ability to burn carbohydrates. This is probably one of my favorite training methods. It's fun, not too long and very rewarding. I'll be writing about my training philosophy in the coming weeks here on this blog, so check that out! Thursday's session was okey, but I struggle with finding the right tempo on a treadmill, because every treadmill seems to be a little different. The pace towards the last intervals were better, but I started off way too easy, which resulted in a lower training effect of 4.3 this time (5.0 last week).
Summary so far: I'm very happy with this week so far. Being able to get a long bike ride was very important for my motivation. Biking indoors is incredibly boring, and I find it hard to bike more than two hours when not moving. I feel though like my body needs some rest soon and think Sunday will be the much needed recovery day.