tag:blogger.com,1999:blog-7188789869590270172024-03-14T08:00:39.745+02:00JENS DAHLMAN SWIM BIKE RUN FLY Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.comBlogger32125tag:blogger.com,1999:blog-718878986959027017.post-66785114568790231722015-10-19T14:11:00.001+03:002015-10-27T09:23:13.651+02:00Ironman Hawaii 2015 Race Recap<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-GW0UJW4Q66A/ViS-WwO9G1I/AAAAAAAAA0M/vzi1hadYcr8/s1600/IM%2BKona%2B15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://1.bp.blogspot.com/-GW0UJW4Q66A/ViS-WwO9G1I/AAAAAAAAA0M/vzi1hadYcr8/s400/IM%2BKona%2B15.jpg" width="400" /></a></div>
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">After three
flights, a very stressful transit in LAX and approximately 30 hours of
traveling we had finally arrived in Kona, Hawaii. They say that the training,
instead of the race itself, is the hardest part in the massive task called the
ironman but I would be inclined to say the "getting there" part is
pretty high up there as well, at least as far as Ironman Hawaii goes.
Fortunately it was still 10 days before the race so I had plenty of time to
recover. A good four days more than the last time I was here racing in 2013. <o:p></o:p></span></span><br />
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"></span></span><br />
<a name='more'></a><span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-nldHVVJOtfk/ViS_6jtMrjI/AAAAAAAAA0Y/qahR8UUToko/s1600/IMG_2398.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-nldHVVJOtfk/ViS_6jtMrjI/AAAAAAAAA0Y/qahR8UUToko/s400/IMG_2398.JPG" width="361" /></a></div>
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In addition to
being better acclimatized for the 20-degree temperature difference (Celsius)
and the 11-hour time difference, I also felt that I was a more mature
triathlete now and not nearly as nervous about the race as before. While my
season hadn't been quite as good as the few preceding ones, I felt my fitness
was peaking for this final endeavour of the year. <o:p></o:p></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I even had
secret hopes for a new iron-distance PR which would require a nearly sub 9-hour
finish. On the other hand I knew time goals, especially in Kona, are always a
bit tricky as the conditions and race dynamics can influence the race so much.
Furthermore, based on my previous Kona experience, I had decided that no matter
what happened, I would do my best to also enjoy the day, as it would unfold.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-NcKFXSO8Zhc/ViTFdzXXHqI/AAAAAAAAA1I/hAspS5zT8vg/s1600/IMG_2467.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-NcKFXSO8Zhc/ViTFdzXXHqI/AAAAAAAAA1I/hAspS5zT8vg/s400/IMG_2467.JPG" width="330" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">On paper I had
it all figured out. My commitment to swim training would see me through the
opening discipline in around 1:05. A small, yet significant, improvement
compared to my previous swim of 1:08. In Kona, there are a lot of triathletes
coming out of the water between an hour and 1:10 and every minute counts for a
little less congested early miles on the bike.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">For the bike
split calculations I've been trusting in Best Bike Split's incredibly accurate
predictions. Normally for an ironman, I would have set my target Normalized
Power to 265W but for Kona I decided to settle for a little less, 255W, because
I knew the later parts of the race would require digging deep anyways. Based on
Best Bike Split's advanced weather model for the race day, my predicted bike
split was around 4:45.<o:p></o:p></span></span><br />
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-tWLzKPxTClE/ViTDYTA6k4I/AAAAAAAAA0s/4PFp9ZvsmpE/s1600/BBS%2BKona15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-tWLzKPxTClE/ViTDYTA6k4I/AAAAAAAAA0s/4PFp9ZvsmpE/s400/BBS%2BKona15.jpg" width="283" /></a></div>
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Deducting the
times for the swim, the bike and the transitions, maybe 6 minutes together,
from the total of 9:03 (in order to get a new PR), would leave me 3:07 for the
marathon, which should be totally doable, even in the scorching heat of the
lava fields.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">As I said, all
figured out <i>on paper.</i><o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<h3>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="SV"><span style="color: #b45f06;">H</span></span><span lang="EN-US"><span style="color: #b45f06;">EI HEI 'AU KAI (swim)</span><span style="color: #666666;"><o:p></o:p></span></span></span></h3>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-wAd-crSXI7E/ViTGN9bjI6I/AAAAAAAAA1M/TfJOPB3PErY/s1600/1162_102052.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="http://4.bp.blogspot.com/-wAd-crSXI7E/ViTGN9bjI6I/AAAAAAAAA1M/TfJOPB3PErY/s400/1162_102052.jpg" width="400" /></a></div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US"><br /></span></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US"><br /></span></span></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Similarly to my
previous Kona I positioned myself to the left side of the startline to avoid
the crazy washing machine near the buoys on the right side. The tactic worked
well in the sense that the start wasn't too much of wrestle, but pretty soon I
started to want to catch a good pair of feet to draft behind. In order to find
those, I pulled slowly to the right and closer to the action. I felt I found
some suction and the halfway turning point indicated by a few bigger boats was
getting closer. <o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">At the
turnaround I checked my Garmin for the time and 32 minutes had passed. In
theory I was on time for a 1:05 split but I recalled there's something odd
about the currents or something on the way back. Last time it took me 8 minutes
more to get back to the pier and, as I was about to find out in 39 minutes,
this time was no different. <o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-HzF6EpS9J2A/ViTGoWfM9XI/AAAAAAAAA1U/tur0eW9viv8/s1600/1162_003347.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-HzF6EpS9J2A/ViTGoWfM9XI/AAAAAAAAA1U/tur0eW9viv8/s400/1162_003347.jpg" width="266" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Climbing the
steps up from Dig Me Beach I checked the 920XT again in disbelief and all I
could do was laugh. 1:11! I mean, you put all this energy and effort into
getting better at something and as a reward you get even slower times. But it's
the currents, right? <o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Well, at least I
felt pretty good and now even more eager to tackle the bike course.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<h3>
<span lang="EN-US"><span style="color: #b45f06; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">PAKIKALA (bike)</span></span></h3>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-JgdZ62Egk_8/ViTHYCfHbUI/AAAAAAAAA1g/4K4KNWOuCco/s1600/IMG_2453.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-JgdZ62Egk_8/ViTHYCfHbUI/AAAAAAAAA1g/4K4KNWOuCco/s400/IMG_2453.JPG" width="400" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US">Because of my
disproportionately slow swim, once on the bike, I was surrounded by somewhat
slower riders. I immediately switched the blinkers on, took the left lane and
blasted away. The Felt IA2 superbike under me responded swiftly to the increased
power input as my legs were pumping the prescribed wattage out of the Garmin
Vector 2 power pedals. Dozens and dozens of riders were left behind and the
Queen Ka</span><span lang="EN-US">’</span><span lang="EN-US">ahumanu Highway got shorter by every revolution of the crank arms. The
sun was on its way up as well and I could see there'd be no cloud coverage for
most of the route today. It was going to be a scorcher.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-XnqB1lw-N04/ViTH98w_AbI/AAAAAAAAA1o/tYokO6US2Mo/s1600/1162_035897.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-XnqB1lw-N04/ViTH98w_AbI/AAAAAAAAA1o/tYokO6US2Mo/s400/1162_035897.jpg" width="267" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">By the time I
passed Waikoloa Beach, the wind had started to pick up and it was a headwind as
expected. I was actually happy because we would have a tailwind on the way back
to Kona, nice thing to have when the legs start to be tired.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US">Around the
turnaround at Hawi we got a little bit of very welcome rain as well. Normally I
hate riding in the rain but when it</span><span lang="EN-US">’</span><span lang="EN-US">s 30 degrees Celsius and your fighting
constantly against overheating, I can</span><span lang="EN-US">’</span><span lang="EN-US">t think of many nicer things Mother Nature
could offer to help.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">At the
turnaround my Normalized Power was right on the mark at 254W and I had spent
2:37 on the bike course, three minutes less than predicted! Also my heart rate
level was well inside the desired zone the average being 142 bpm. I was glad
because during my training rides on the island, elevated heart rate levels
plagued me and my Garmin reacted by showing alarmingly decreasing VO2max
estimates. <o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Only 85km to go!<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-H_sXPo9Leh8/ViTJDgDiG6I/AAAAAAAAA10/zNxzHacW5uM/s1600/1162_047402.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="http://1.bp.blogspot.com/-H_sXPo9Leh8/ViTJDgDiG6I/AAAAAAAAA10/zNxzHacW5uM/s400/1162_047402.jpg" width="400" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">After the speedy
descent down from Hawi the temperature started to really rise as the protective
cloud coverage over the mountain was left behind. It was getting increasingly
difficult to stay within the power zone but I was still passing athletes
constantly and soon the tailwind would join me for a little boost in the pace,
no?<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US">Here</span><span lang="EN-US">’</span><span lang="EN-US">s the thing about
the bike course in Hawaii. It</span><span lang="EN-US">’</span><span lang="EN-US">s really not that difficult as such but the
unpredictability of the conditions make it really, really tough. And sure
enough, back on the Queen K the wind had reversed direction. What was supposed
to be a tailwind was now quite strong headwind. Especially the last 30-40km was
straight into wind. As it wasn</span><span lang="EN-US">’</span><span lang="EN-US">t difficult enough anyway!<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">My power levels
were down quite a bit and a further look at the power file reveals that I
dropped the ball already soon after Kawaihae. My total Normalized Power back
into town had dropped drastically to 240W and thus my total bike split fell
back to 4:59:59. I still managed to pass a total of 435 athletes on the bike!<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<h3>
<span lang="EN-US"><span style="color: #b45f06; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">HOLO HEI HEI
(run)</span></span></h3>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-if8WeMVZoBo/ViTMUKZMbrI/AAAAAAAAA2I/2NGhf1yA_bI/s1600/IMG_2505.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://1.bp.blogspot.com/-if8WeMVZoBo/ViTMUKZMbrI/AAAAAAAAA2I/2NGhf1yA_bI/s400/IMG_2505.JPG" width="400" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US">In the past, the
run has always been my strongpoint and could be trusted to be decent enough
even after hard bike rides. But soon after slipping into my Newtons, I knew
this was going to be a difficult one. For some reason I couldn</span><span lang="EN-US">’</span><span lang="EN-US">t keep my form and
could feel my hips dropping back. The heat was getting unbearable as well. I
muscled my way through the first 10km in 44 minutes but then I just couldn</span><span lang="EN-US">’</span><span lang="EN-US">t take it anymore.
First the pace dropped back a little and I walked just the aid stations. Soon
after Palani hill the pace fell a little more and by the halfway I had spent
already 1:37.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-fBtPPoygrho/ViTLvs0HCBI/AAAAAAAAA2E/54w6lqfRRxk/s1600/1162_052669.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-fBtPPoygrho/ViTLvs0HCBI/AAAAAAAAA2E/54w6lqfRRxk/s400/1162_052669.jpg" width="266" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US">The turn to the
dreaded Energy Lab seemed to be much farther than I remembered. Athletes were
starting to pass me, a rare feat when I have my running shoes on. The
spectators saw my struggle against the inevitable and were amazing trying to
cheer me on. I just couldn</span><span lang="EN-US">’</span><span lang="EN-US">t help it; I had to start walking even
between the aid stations spaced by a mile or so.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US">In the Energy
Lab I had a little pit stop and while at it, did some calculations. Of course,
my lofty goals were out the window a long time ago already and the primary
thing now was just to finish but I wanted to also race the sun. Unless I walked
the whole 14km back into town, I should be at the finish line on Ali</span><span lang="EN-US">’</span><span lang="EN-US">i Drive before
sunset.<o:p></o:p></span></span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-LrSfiJOP86E/ViTMxSJzzrI/AAAAAAAAA2U/n4HWqb78YCg/s1600/1162_060405.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-LrSfiJOP86E/ViTMxSJzzrI/AAAAAAAAA2U/n4HWqb78YCg/s400/1162_060405.jpg" width="266" /></a></div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US">On the way back,
I walked quite a bit but every now and then there were athletes still coming
back from the bike course and I thought: <i style="mso-bidi-font-style: normal;">Man!
THEY have a lot of work ahead of themselves!</i> I just had to suck it up and
start jogging again. Until, I couldn</span><span lang="EN-US">’</span><span lang="EN-US">t after a couple hundred meters. This
sequence repeated itself for the seemingly endless few miles before turning
down on Palani Hill.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US">Just before turning
to Ali</span><span lang="EN-US">’</span><span lang="EN-US">i Drive for the finish line, I tried to gather my dignity and zipped up
my awesome new custom speedsuit. I high-fived the spectators on both sides of
the road and also saw my family who were happy to see I was ok. They for one
had expected me to finish a long while ago but also knew that in the hardest
one-day endurance event in the world, not always everything goes as planned
despite all the preparation and fitness.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="0" Name="Body Text"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">As I stepped
under the finish line arc the sun was still up there above the horizon. And once
again, I heard the legendary voice of Mike Reilly announcing; <i>Jens Dahlman, YOU are an IRONMAN!</i></span><span style="font-size: medium;"><o:p></o:p></span></span></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i><br /></i></span></span></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-WQyL3rz3hv4/ViTOFtD3mOI/AAAAAAAAA2g/UzcDuOWLqlQ/s1600/1162_064936.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-WQyL3rz3hv4/ViTOFtD3mOI/AAAAAAAAA2g/UzcDuOWLqlQ/s400/1162_064936.jpg" width="266" /></a></div>
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i><br /></i></span></span>
<span lang="EN-US"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i><br /></i></span></span></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ironman Hawaii is a truly special race, a legendary event that I'm really proud to have been part of. Congratulations to all the </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">champions and</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> my fellow finishers alike! I'll be back!</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-AlmJm7GZyWY/ViTO69yEFFI/AAAAAAAAA2o/nuXoVGcMaIk/s1600/1162_092346.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="http://2.bp.blogspot.com/-AlmJm7GZyWY/ViTO69yEFFI/AAAAAAAAA2o/nuXoVGcMaIk/s400/1162_092346.jpg" width="400" /></a></div>
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com1tag:blogger.com,1999:blog-718878986959027017.post-55675297258784006492015-09-17T07:54:00.000+03:002015-10-26T14:40:47.436+02:00Ironman 70.3 World Championship Recap<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Little
over two weeks ago the best half iron-distance athletes, and me, were gathered
to Zell am See, Austria to fight for the world champion title. The lineup in
the pro field glimmered like the stars in the clear night sky over the Alps as
all the Kienles, Gomezes, Frodenos, Ryfs etc. could be spotted strolling the
streets of the small village before the race. The tough course and the sizzling
hot summer weather promised a hard but an honest race.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-XHIu70pmWIg/Vfm_v4AsJ8I/AAAAAAAAAyA/PvtJ-TW-1EU/s1600/IMG_2280.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-XHIu70pmWIg/Vfm_v4AsJ8I/AAAAAAAAAyA/PvtJ-TW-1EU/s400/IMG_2280.JPG" width="400" /></a></div>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></o:p></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"></span></o:p></span><br />
<a name='more'></a><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I arrived
to Zell am See late Friday afternoon and the village had already gone through
the transformation similar to that what Kailua Kona will experience one month
from now. Bike bling everywhere you turn your head to and athletes running,
swimming, riding, stretching and jumping all around. As every guy looked to be
even fitter than the other, I tell you, it was oh so easy to fall into the
pitfall of starting to doubt yourself and your training before you've even
found a parking place for your car. The situation wasn't made any easier by the
age group podium expectations laid on my shoulders by chairman Haahtela from <b style="mso-bidi-font-weight: normal;">SKB Racing Triathlon Team</b>, the club I
recently joined.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">To get
rid of the sluggish feeling after 10 hours of traveling, I jumped into the lake
Zell for a short swim without the wetsuit as the air temperature was soaring
nearly 35 centigrade. At least near the shores the crystal clear water was
comfortably warm and I was glad that I had packed the Sailfish Rebel swimskin
in addition to the G-Range. Later in the race briefing, however, I found out
that it was going to be a wetsuit swim after all. This of course being good
news for me because despite my, and even more so, my swimming coaches best
efforts I still wasn't swimming like Frodeno.<o:p></o:p></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-kP5erI1MjOA/VfnAQovyj1I/AAAAAAAAAyI/3cEAArzPfM0/s1600/IMG_2287.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-kP5erI1MjOA/VfnAQovyj1I/AAAAAAAAAyI/3cEAArzPfM0/s400/IMG_2287.JPG" width="400" /></a></div>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The race
day dawned as beautiful as the preceding couple of days. The lake mirrored the
clear blue sky where the sun had already climbed high since the starts were
late in the forenoon, conveniently timing the run portion of the race during
the hottest hours of the day. But hey, it's the World Championships; it's
supposed to be hard.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">And hard
it was!<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-sC7VDtqP-Sw/VfpEbRxq99I/AAAAAAAAAzA/VqVEaEBwa2s/s1600/1135_000138.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-sC7VDtqP-Sw/VfpEbRxq99I/AAAAAAAAAzA/VqVEaEBwa2s/s640/1135_000138.jpg" width="425" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I managed
the swim in a reasonable, but not great, time of 29 minutes and without too
much of a wrestle since the starts were divided in age groups. After clearing
the T1 I jumped on my beautiful Felt and started to reel in the swimmers. Damn,
was there anybody behind me in the water? <o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Before
the race I had done calculations with <a href="http://www.bestbikesplit.com/" target="_blank">Best Bike Split</a> which indicated I should
be able to reach the crest of the monster climb ahead in about 1h09min which
was time wise at nearly halfway. My predicted total bike split was 2h25min,
which on this course with nearly 900m of elevation gain required pretty much all
I had.</span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">But that
was just what I was here for, to give it my all. I might have been a little
apprehensive about my chances for a high placing but I wanted to lay it all out
on the course. You cannot buy the feeling you get when you absolutely could not
have given any more. That's the reason we do this sport!<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-7B5CwsGI07s/VfpFFyTlFKI/AAAAAAAAAzI/rJ60e-qHZRI/s1600/1135_016786.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-7B5CwsGI07s/VfpFFyTlFKI/AAAAAAAAAzI/rJ60e-qHZRI/s640/1135_016786.jpg" width="424" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">"This
climb is not so good for you big guys, eh?" shouted a stick man on wheels
spinning easily by me up the increasing gradient. Trying to quickly think of
some smart reply I managed to drop from the shoulder of the road to the dirt
and nearly over the fence down a three-meter cliff. "This is not mountain
biking!" shouted the next skinny guy passing me. <i>Why you little! </i>I
muttered in my head and steered back to the road.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">After
spending forever in the granny gear (36-28), which I'm really, really happy I
installed on the Felt for this race I was about to finally crest the mountain. I
checked my Garmin and saw I was actually 1,5 minutes ahead of schedule. Yes! <o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Now it
was time to hit the notoriously technical first part of the descent. Luckily
this bike has awesome brakes and they got plenty of use too. After the hairpin
section the road straightened and the Felt's aero abilities combined with my
80kg body mass saw me speeding 75km/h and pass some of the climbers. I bet the
views down the mountain were great too. All I saw, though, was a tunnel of
trees.<o:p></o:p></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-EkBMsDUeNBk/VfpGUmHLsTI/AAAAAAAAAzc/fJssaUVBxEM/s1600/1135_014538.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://1.bp.blogspot.com/-EkBMsDUeNBk/VfpGUmHLsTI/AAAAAAAAAzc/fJssaUVBxEM/s400/1135_014538.jpg" width="400" /></a></div>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Down the
valley a pack started to form and for a while I took my share in the front. But
as we reeled in more riders the going got really nervous and the race marshal
who had been riding alongside started to reach for her whistle in a manner that
I decided to pull back and steer clear of any drafting infringements. A short
while later a few cards were shown to some guys mid pack and quite justifiably.<o:p></o:p></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">On the
last 20km section, while accelerating out of a corner, straight out of the
blue, my left hamstring cramped badly. I had to coast for about a minute before
I got it stretched out. I got dropped from the bike group, which, by the time,
must have had about twenty riders. The rest of the ride I rode really easy in
order to give the legs a little rest before I would blast through the field on
the run course. My total bike split ended up being 2:26, pretty bang on with
the predicted time!</span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;">The first
five kilometers on the run were really difficult for me. I was right on the
edge of cramping again. The kilometer splits were uncharacteristically slow
despite the flat and fast course. In hindsight, I</span><span lang="EN-US">’</span><span lang="EN-US" style="mso-ansi-language: EN-US;">ve cramped in a lot of my recent races. In a way, it</span><span lang="EN-US">’</span><span lang="EN-US" style="mso-ansi-language: EN-US;">s good to now I have been on my limit, but in light of current knowledge
about cramping, it might be that I</span><span lang="EN-US">’</span><span lang="EN-US" style="mso-ansi-language: EN-US;">m just not training hard enough. <i style="mso-bidi-font-style: normal;">Yeah right, what do those scientists know
anyway!?</i><o:p></o:p></span></span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><i style="mso-bidi-font-style: normal;"><br /></i></span></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><i style="mso-bidi-font-style: normal;"><br /></i></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-P6pkSwRfXO0/VfpFket_28I/AAAAAAAAAzQ/S9AK8pzOS9E/s1600/1135_019264.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-P6pkSwRfXO0/VfpFket_28I/AAAAAAAAAzQ/S9AK8pzOS9E/s640/1135_019264.jpg" width="426" /></a></div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><i style="mso-bidi-font-style: normal;"><br /></i></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A little
by little as kilometers passed, I started to pick up some speed and managed to
even pass the visibly struggling Jesse Thomas on his last lap. Nearing the last
turnaround I tried to see which athletes had two armbands indicating they would
be on the same, final, lap with me. I spotted a few guys and thought of my goal
of giving it my all. I was really hurting and felt the cramps coming again but pushed
on. On the last couple hundred meters I started to sprint and finally shoot
past the guys ahead of me. I managed to hold them behind and on the verge of a
full body cramp I reached the finish line, almost too tired to lift my hands
for celebration.<o:p></o:p></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-8JSc_ILM-EM/VfpDmXZQL-I/AAAAAAAAAy4/NYoXJNhVykg/s1600/1135_042394.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-8JSc_ILM-EM/VfpDmXZQL-I/AAAAAAAAAy4/NYoXJNhVykg/s640/1135_042394.jpg" width="427" /></a></div>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;">I am
really happy about my mental performance on the day and despite not being able
to run at my normal level I was the 13<sup>th</sup> fastest athlete in the age
group of M35-39, less than 5 minutes 30 seconds behind the division</span><span lang="EN-US">’</span><span lang="EN-US" style="mso-ansi-language: EN-US;">s world champion. Great race!<o:p></o:p></span></span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-IgXAnAdrlFc/VfnBS8gAWkI/AAAAAAAAAyg/OD-MRmXkLu8/s1600/IMG_2309.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-IgXAnAdrlFc/VfnBS8gAWkI/AAAAAAAAAyg/OD-MRmXkLu8/s400/IMG_2309.JPG" width="400" /></a></div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="0" Name="Body Text"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoBodyText">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-50801437690119765032015-07-19T23:30:00.000+03:002016-01-21T10:15:50.706+02:00FINNTRIATHLON Joroinen 2015<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Yesterday was yet again THE race day in Finnish triathlon calendar. The day when an otherwise tranquil village in the eastern part of Finland suddenly transforms into busy race venue that draws undoubtedly the fittest citizens in the country to battle it out against each other and more importantly, against themselves. It was the day of the one and only <a href="http://finntriathlon.fi/joroinen/etusivu" target="_blank">Finntriathlon Joroinen</a>.</span><br />
<br /></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<div class="separator" style="clear: both;">
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://lh3.googleusercontent.com/-Q7QjFgo5FUU/VawhK2BQ4rI/AAAAAAAAAxI/9FTs0KBHXgI/s400/blogger-image-228519369.jpg" width="320" /></span></div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"></span><br />
<a name='more'></a><span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">As the last year's bronze medalist, there were certainly expectations that I among other people had put on my performance in this race. Coming into the season, I was confident that I could improve on that third place. As one may have read between the lines, however, from the too-far-in-between blogposts and moreover, this seasons results, I've been a little adrift. In training, there has been occasional signs of really good performance but even more days when I couldn't have cared less about swimming, biking or running. From this perspective, yesterday's sixth place is a reasonably good result. </span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">My time was almost the same as last year but the conditions were somewhat better this time around so a little improvement was on the table. I nailed my target wattage of 285W and even had the super aero race-stache going on as tribute to triathlon greats like Tinley, Scott and Ovaska. Nevertheless, I had to ride solo the whole course (because I still swim like a brick) and in the end my split fell a little behind the one from last year.</span><br />
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="320" src="http://lh3.googleusercontent.com/-AFJhvCdxTB0/Vawem8Tz9OI/AAAAAAAAAw8/EFNuSR-N5Ks/s320/blogger-image--1096467875.jpg" style="margin-left: auto; margin-right: auto;" width="204" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: "georgia" , "times new roman" , serif;">Back to the future?</span><br />
<span style="color: #444444; font-family: "georgia" , "times new roman" , serif;">Tinley even has the number correct for next year.</span></td></tr>
</tbody></table>
</div>
<div>
<a href="https://lh3.googleusercontent.com/-HeeOWwIDplg/VawhO4bjVtI/AAAAAAAAAxQ/fF924HOkd68/s1600/blogger-image-628947679.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://lh3.googleusercontent.com/-HeeOWwIDplg/VawhO4bjVtI/AAAAAAAAAxQ/fF924HOkd68/s320/blogger-image-628947679.jpg" width="260" /></a><span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"></span><br />
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span><br />
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">On the run, I expected to be a couple minutes faster as well, but was able to do only an ok run. I did manage, however, to catch the Finnish triathlon legend, <a href="https://www.facebook.com/pages/Triathlete-Jarmo-Hast/1437906729832686" target="_blank">Jarmo Hast</a>, known for his running prowess, but soon after I had passed him, I got a reminder of the difference between an age-grouper and a pro-athlete as he launched into a 3 km sprint that I would struggle to follow even with fresh legs. Makes me wonder, though, Jamo why didn't you run like that in the first place? You would've been right in the medal contention.</span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"></span><br />
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">
</span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Sure it would've been nice to podium again, but as already mentioned, I'm quite happy with yesterday's result. All the guys in front were once again either current or former gold medalists in the Finnish Championships so I only got beaten by better athletes. But most importantly, I was having a lot of fun on the course and seemed to find the joy of doing this sport again. Thank you all for the cheers from the sidelines! See you next year for sure! Also, once again, big congrats to fellow <a href="https://www.facebook.com/pages/sailfish-Felt-triathlon-team-Finland/1387188364919346" target="_blank">Sailfish-Felt</a> team member <a href="https://www.facebook.com/triathlete.darbythomas" target="_blank">Darby Thomas</a> for the totally untouchable performance!</span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Next up in my calendar are the "real" A-races of my season, 70.3 Worlds and Hawaii.</span></div>
<div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br />
</span> <br />
<div class="separator" style="clear: both;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-46446246720999706812015-05-26T01:14:00.000+03:002015-05-26T01:19:32.127+03:00IM Lanzarote 2015<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-S1NbkzgVFWg/VWON2r7XQRI/AAAAAAAAAwY/3XWHpc3dTyU/s1600/IMG_2104.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://4.bp.blogspot.com/-S1NbkzgVFWg/VWON2r7XQRI/AAAAAAAAAwY/3XWHpc3dTyU/s400/IMG_2104.JPG" width="400" /></a></div>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ironman Lanzarote
done and dusted. The island delivered just as epic a race I was originally
after. And then some. With a finishing time of 10:40 one has to wonder what
happened. Needless to say, I’m not quite happy with the result.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I’m going
to come clean right here in the beginning before I delve into the specifics of
the race. No excuses really, just didn’t have what it takes. Sure, the
conditions were hard and I did have some technical issues and a little physical
niggles as well, but most of my problems were on the mental side (a fact I
guess my wife would gladly agree with any day) for a multitude of reasons. First
and foremost, having already qualified for Hawaii, I lacked a clear goal and a
purpose for driving myself deep into that dark place that a successful ironman
race often calls for. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br />
<a name='more'></a><br /></div>
<div class="MsoNormal">
<h2>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #0b5394; font-family: Verdana, sans-serif;">Race Recap</span></span></h2>
</div>
<div class="MsoNormal">
<h3>
</h3>
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif;"><br /></span></h3>
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif;">A Smooth Start</span></h3>
</div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The morning
of the race dawned much calmer than any of the previous days. I mean, it was
still plenty windy, but the buffeting gusts and choppy seas were absent. The
organizers got lucky there because there would’ve been carnage had the
conditions been as rough as earlier.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-RE8PpvPo9JE/VWON6CUwpvI/AAAAAAAAAwg/0Imk4tVrXj8/s1600/IMG_2119.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="231" src="http://2.bp.blogspot.com/-RE8PpvPo9JE/VWON6CUwpvI/AAAAAAAAAwg/0Imk4tVrXj8/s400/IMG_2119.JPG" width="400" /></a></div>
<br />
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The swim
was uneventful and I played it conservative, enjoyed it even. My Garmin 920XT
measured a little over-distance, 4020m, so I’m satisfied with my time of 1:01.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I hopped on
my beautiful new bike, Felt IA2 that received a lot of compliments by the way. I
felt I was riding pretty well and hovered around my goal wattage of 260 Watts
for the most part of the scenic ride. I was getting passed on the uphills only
for me to take it back on the descents and flats. Just as you’d expect a heavy
guy with an aerodynamic bike would do on a hilly course.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-be43jI2Wpz4/VWON6CXtGwI/AAAAAAAAAwk/pZL6clpft0M/s1600/IMG_2110.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://2.bp.blogspot.com/-be43jI2Wpz4/VWON6CXtGwI/AAAAAAAAAwk/pZL6clpft0M/s400/IMG_2110.JPG" width="400" /></a></div>
<br />
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">On the
climb to Mirador del Haría, I heard discouraging news however. I was 84<sup>th</sup>.
It was <a href="http://jensdahlman.blogspot.fi/2014/10/ironman-mallorca-2014-race-recap.html" target="_blank">Mallorca</a> all over again. Where do these überbikers come from? I guess I'm not the strong rider I thought. I would have to run my way through the field.
While I knew it was doable, I would have preferred some margin of error. I
tried to keep the negative thoughts away since there was still much of the
riding to do.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-QFzk-yEoI94/VWONiBSyZoI/AAAAAAAAAwE/ig7564sJuFA/s1600/IMG_2098.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://1.bp.blogspot.com/-QFzk-yEoI94/VWONiBSyZoI/AAAAAAAAAwE/ig7564sJuFA/s400/IMG_2098.JPG" width="400" /></a></div>
<br />
<br />
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif;">And The Wheels Fell Off</span></h3>
<div>
<span style="color: #999999; font-family: Verdana, sans-serif;"><br /></span></div>
</div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">On the
absolutely horrendous road from Nazaret, the sharp end of my front brake cable
started to rub the tire. I was worried it would break the casing of the tire
and had to stop a few times trying to fix it. The only way to ride from then on
was with the other hand on the front brake lever feathering the brake just
enough to stop the rubbing but not so much as to make the pads touch the tire.
A lot of fun some 150km into a bike ride!<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It wasn’t
enough though. I had a flat tire about 10kms before T2. That was the tipping
point for me. I lost all my willpower. Yes, I would change the tire and cruise it
in, because that was the easiest way to get back to transition, but there’d be
no racing anymore. I just wanted to get the distance done.<o:p></o:p></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-OykRHBHWjz4/VWONlmo8fJI/AAAAAAAAAwM/aed59pWSX14/s1600/IMG_2100.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://3.bp.blogspot.com/-OykRHBHWjz4/VWONlmo8fJI/AAAAAAAAAwM/aed59pWSX14/s400/IMG_2100.JPG" width="400" /></a></div>
<br />
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In total, the
bike took a <i style="mso-bidi-font-style: normal;">little </i>longer than
expected: 6:03. SIX HOURS and three minutes! When I wrote pre-race that an
average of 30km/h might be on the cards, I really was expecting more like a
5:30-bike-split. The fastest split of the day was an hour faster than mine.
That really is incomprehensible to me! Ok, I had a flat and some tire rubbing
issues that took a little over ten minutes to fix but still, there is
absolutely no way I can understand how is it possible to be <i style="mso-bidi-font-style: normal;">that </i>much faster. Respect!<o:p></o:p></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-w4L1zYt1to0/VWONqcVJLmI/AAAAAAAAAwU/PdxKIhFfAIg/s1600/IMG_2101.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-w4L1zYt1to0/VWONqcVJLmI/AAAAAAAAAwU/PdxKIhFfAIg/s400/IMG_2101.jpg" width="300" /></a></div>
<br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In
transition, I was glad to leave the bike to the rack and since I wasn’t in a
hurry anymore, I decided to start the marathon with a run-walk strategy, which
soon turned into a walk-jog strategy. I had some ITB and Achilles issues on my
left leg and had to walk every slightest uphill to keep the pain away.
Otherwise the run was quite nice with plenty of happy volunteers and spectators
and I tried to enjoy as much of it as I could. A time of 3:27 saw me still catching
plenty of scalps, which was an indication that the others were feeling the ride
to remember too.</span></span></div>
<div class="MsoNormal">
<br />
<br />
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif;">Final Thoughts</span></h3>
<div>
<span style="color: #999999; font-family: Verdana, sans-serif;"><br /></span></div>
</div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">While I’m
not quite happy how I let the incidents on the bike get to me, I am very proud
of the fact that I started and eventually also finished the run. I’ve yet to
DNF any race and I would like to keep it that way, even if it means a subpar
result. I believe you just open a whole new can of worms if you let yourself
quit without a good reason (and the next day, you don’t get to order a Double
Whopper with cheese and bacon meal plus a Big King XXL burger without a blink
of an eye). It will then be that much easier to call it quits also the next
time things start to go sour. And they often will.<o:p></o:p></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I am glad to have done Ironman Lanzarote, one of the more challenging races on the calendar. It was a humbling experience and I believe I learned a lot for the future.</span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-48336249256326100702015-05-21T01:31:00.001+03:002015-06-02T08:23:11.484+03:00Blowing Winds<h2>
</h2>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Hello to
all readers, if any. I haven’t been too active updating my blog lately but now
as the racing season is once again just behind the corner, I’ll continue
sharing what’s up in this triathlete’s life.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I have yet
to publish this year’s race calendar but can you guess my current whereabouts?
An astute reader might remember me mentioning coming here in a post over a year
ago. Ring a bell? Didn’t think so. I’ll give a few hints: It’s warm. It’s by an
ocean. There’s not a lot of trees here, or any vegetation for that matter. And
it’s WINDY! </span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"></span></span><br />
<a name='more'></a><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Yes! You guessed correctly. I’m in Lanzarote for the Ironman race
on this coming Saturday.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-AI45r5OGK3A/VV0G5ds2z3I/AAAAAAAAAvw/T8QK1TehSdY/s1600/Yaiza.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://3.bp.blogspot.com/-AI45r5OGK3A/VV0G5ds2z3I/AAAAAAAAAvw/T8QK1TehSdY/s400/Yaiza.jpg" width="400" /></a></div>
<br />
<br />
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Let me
rewind back a little. I said it’s windy here. What actually counts for windy is
of course relative and subjective to every person. I’m born and raised by the
sea and spent most of my summers in the outer archipelago in the Gulf of
Finland so wind is not exactly a new acquaintance for me. I didn’t ride a
triathlon bike with high profile wheels back then though. Today I did. Here in
Lanzarote. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">So, for me
it counts as windy when you ride a slight grade of about 3% and you’re only
barely moving, yet your powermeter reads 350W (when you set out to ride an
interval at ironman race-power of 265W). And you <i style="mso-bidi-font-style: normal;">really</i> know it’s windy when, while riding at maybe 10km/h you don’t
dare to let go of the handlebars to wipe your nose and just have to let the
snot run down your face desperately concentrating on just staying on the road. Just for comparison, the wind here today occasionally exceeded the crosswind limits of my normal equipment at work, the Airbus A320-series aircraft. If safe operation with a 70-ton showcase of engineering is not demonstrated in these conditions, who are we kidding with a 9kg tri-bike? How about the sea then? Let’s not even go there! On Saturday, I’m afraid I’ll have to,
though. Oh why do I do this again?<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">We’re in
for a long day on Saturday it seems. Based on today’s ride I might struggle to
average even 30km/h. For 180km. Of course it’s the same for everyone and
conditions like these tend to favour bigger and stronger riders like myself, so
I haven’t lost all hope just yet. And in addition, there’s really no pressure
for me in this race, since I’ve already got my slot to the big dance in October. This one’s supposed
to be for “fun” and to enjoy the experience of a truly epic race.<o:p></o:p></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-17WYSLNRVmA/VVzhPMRzteI/AAAAAAAAAvg/o0uuwa36zS8/s1600/IMG_2089.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://1.bp.blogspot.com/-17WYSLNRVmA/VVzhPMRzteI/AAAAAAAAAvg/o0uuwa36zS8/s400/IMG_2089.JPG" width="400" /></a></div>
<br />
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Follow the
race unfold <a href="http://eu.ironman.com/triathlon/events/emea/ironman/lanzarote.aspx#axzz3ahflbWDc" target="_blank">here</a> on Saturday. Just maybe better not to expect any heroic
performances by my part. </span><o:p></o:p></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com2tag:blogger.com,1999:blog-718878986959027017.post-85805921092324913572015-02-06T01:02:00.000+02:002015-02-06T10:20:04.538+02:00It's Alive!<br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In my <a href="http://jensdahlman.blogspot.fi/2014/11/its-wrap_49.html" target="_blank">previous post</a> (I know, it's been almost three months. I'm sorry!) I promised to bring you some exciting news during this winter. Now, it has come the time to draw the curtains of secrecy on that matter and reveal the news you all must have been waiting so eagerly. Let me introduce you the Sailfish-Felt Triathlon Team!</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-MmuRYkh08r4/VNPsYs1qx6I/AAAAAAAAAuk/51H73JZWyOU/s1600/1947719_1399397353698447_2650247317955386286_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-MmuRYkh08r4/VNPsYs1qx6I/AAAAAAAAAuk/51H73JZWyOU/s1600/1947719_1399397353698447_2650247317955386286_n.png" height="400" width="400" /></a></div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The team consists of some of the best triathletes in Finland: Maria Kasurinen, Iina Lumiaho, Tatu Kasurinen, Darby Thomas, Henrik Goesch and Your's truly - Jens Dahlman.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">You can expect to see this bunch around a lot of triathlon races this year, and hopefully podiums as well. In the meantime, you can check up on the team <a href="http://www.sailfishfelt-triathlon.fi/" target="_blank">webpage</a> or <a href="https://www.facebook.com/pages/sailfish-Felt-triathlon-team-Finland/1387188364919346?fref=ts" target="_blank">Facebook</a>, where we intend to post pictures and videos of how the athletes are doing.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The team is the brainchild of entrepreneur, Joni Väänänen, whose goal is to create a platform for the athletes to build their success on by bringing the team members' knowledge and experience together and to also share it to people interested in triathlon.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">To me, to be able to be part of this team is an honour. It's a new direction in the sport of triathlon in Finland and I'm sure it will bring good things along. The name sponsors of the team, <a href="http://www.sailfish.com/?websale8=sailfish.Englisch" target="_blank">Sailfish</a> and <a href="http://www.feltbicycles.com/USA.aspx" target="_blank">Felt</a>, ensure the success won't be held back by the equipment!</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-81521817614985715702014-11-14T12:13:00.004+02:002014-11-14T12:16:15.728+02:00It's A Wrap!<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-C4-iw2la4B8/VGXWROgq7gI/AAAAAAAAApk/2ZgfhH4D7CI/s1600/DSC_4590.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-C4-iw2la4B8/VGXWROgq7gI/AAAAAAAAApk/2ZgfhH4D7CI/s1600/DSC_4590.JPG" height="263" width="400" /></a></div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Now as the racing is done for the season, it's a good time
to reflect back and see what has been achieved and what brought me here.</span></div>
<a name='more'></a><br />
<div class="MsoNormal">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It has been yet again a very successful year. My
goals for the season were to qualify early for the 2015 Ironman Hawaii as well
as for the 70.3 Worlds, which will be held in Europe for the first time. I also
wanted to do well in the Finnish half-distance championships,
Finntriathlon Joroinen. As you may have read from my previous posts, I achieved
all of these goals!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Regarding my performance, I feel I have gone forward but as
the speeds get faster, it's increasingly difficult to make drastic
improvements. It's only a percent here, another there. Swimming, however,
remains still an area, where big improvements could be made. For the first
time, I’ve now started to work with a swimming coach so be aware!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-__3HOqBrx_k/VGXVjubQ0xI/AAAAAAAAApU/whTZ0o_gvfs/s1600/Duration%2B2014.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-__3HOqBrx_k/VGXVjubQ0xI/AAAAAAAAApU/whTZ0o_gvfs/s1600/Duration%2B2014.tiff" height="387" width="400" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">My training in general followed the same footsteps as <a href="http://jensdahlman.blogspot.fi/2013/10/a-quick-look-at-season-2013-training.html"><span style="text-decoration: none;">last year</span></a>.
I tried to increase the volume just a little, but fell to very similar number
in the end. As I've said earlier, my day job and family largely dictate my
training volume and schedule, and therefore, I have to plan my training very
carefully. There’s no time for junk miles! Otherwise, I don’t think the just
shy of 600 annual hours, I was able to put in, would cut it. With only 36km
weekly average, sometimes my running performance amazes even myself. Of course
this makes me wonder what if… What if I quit my job and started to train full
time. Certainly a very intriguing thought. Fortunately, I have my wife who
keeps my feet on the ground.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-auYe1gqfEdU/VGXVtAH62uI/AAAAAAAAApc/LpX2ecFWezw/s1600/Training%2Bby%2Bsport%2B2014.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-auYe1gqfEdU/VGXVtAH62uI/AAAAAAAAApc/LpX2ecFWezw/s1600/Training%2Bby%2Bsport%2B2014.tiff" height="391" width="400" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">As I write this, I’m already halfway through my offseason,
which has been an important mental and physical break from scheduled training.
I mean how nice is it for once to just go out for a ride without any pressure
and enjoy the brisk autumn weather! Or to really concentrate on honing stroke
technique when the body isn’t tired from all other training. Soon enough,
however, it’s time to start cranking up the training again. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">First up in my calendar is a big one, the legendary Ironman
Lanzarote in May. Before that, there will be some exciting news coming up
during the winter, so stay tuned!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com3tag:blogger.com,1999:blog-718878986959027017.post-72746484649695576092014-10-29T10:14:00.001+02:002017-03-14T13:57:36.174+02:00Triathlete Of The Week<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="265" src="https://4.bp.blogspot.com/-eVYbPKUuWSw/VFCauNVoNCI/AAAAAAAAAn8/7mLiVvA7gA4/s1600/3bbcd3b7deb9f4aafb5a9c2da739e09e.jpg" width="400" /></div>
<br />
<br />
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The triathlon section of Sweden's Runner's World magazine published a short interview with me last week on their webpage. You can read the full article here (in Swedish):</span><br />
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><a href="http://www.runnersworld.se/artiklar/veckans-triathlet-jens-dahlman.htm">http://www.runnersworld.se/artiklar/veckans-triathlet-jens-dahlman.htm</a></span><br />
<br />
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Very nice to receive a little recognition like this for all the hard work done during the season! I wonder when does someone here in <i>Finland </i>also give similar credit to age-groupers like myself...</span><br />
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #666666; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-52039123703172609302014-10-28T10:36:00.000+02:002014-11-10T16:59:08.188+02:00Season Finale - Frankfurt Marathon<div class="separator" style="clear: both; text-align: center;">
</div>
<h3>
</h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-JPzxUsOnNRQ/VE9O5bqOvkI/AAAAAAAAAns/I7SWhUvSFUo/s1600/IMG_1749.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-JPzxUsOnNRQ/VE9O5bqOvkI/AAAAAAAAAns/I7SWhUvSFUo/s1600/IMG_1749.JPG" height="292" width="400" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">What a better way to finish the season than with a new PB!</span><br />
<span style="color: #666666;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"></span></span><br />
<a name='more'></a><span style="color: #666666;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ironman Mallorca was the last triathlon race of the season, but last Sunday it was time to attach a number tag to the chest just one more time. I ran a marathon without the usual 6-hour "warmup" in Frankfurt. My time of 2:41 fell a minute short of my goal but I'm happy with that. </span></span><br />
<span style="color: #666666;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If you brake it down, the pace was 3:49 min/km on average (which in turn would result 3140 meters in a Cooper's test). </span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It was only a few weeks earlier when I could barely hold 4 minutes per km for 20 min intervals because the Ironman at the end of September left its mark to my body. I still decided to try this little excursion to being just<i> </i>a runner and I was able to put in two weeks of about 80 km of running which is about a double of my normal running volume. Slowly my speed came back and I finally dared to toe the start line in the shadows of the skyscrapers in the </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">German financial centre. First 29 km went </span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">easily, the 13 rest not so much. My mileage just isn't enough to run at these speeds this long.</span></span><br />
<span style="color: #666666;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">While running</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">, especially off the bike,</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> is </span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">definitely one of my strengths, running a good fresh marathon is really a sport of its own. The speed the elite runners can hold is nothing short of spectacular! If I would put my bike and speedos aside for a season or maybe two and concentrate only in running, I could probably just barely brake my self-set threshold for being a <i>real </i>runner, 2:30 for a marathon. Then, I'd be still losing about 30 seconds <i>every </i>km to the fastest guys! Unbelievable!</span></span><br />
<span style="color: #666666;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In the future I will surely stick to the swim-bike-run format apart from the occasional "fun run"</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">, not because I would have any more chances being at the sharpest end of the sport in triathlon, but because I find it just so much more enjoyable and versatile sport.</span></span><br />
<div>
<span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-37371173233666252462014-10-07T10:43:00.000+03:002014-10-07T14:07:36.484+03:00Ironman Mallorca 2014 Race Recap<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-an8sODHPyhQ/VDMGfLao4mI/AAAAAAAAAmM/1jeSfgF52mk/s1600/ironman_mallorca_2014__web_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-an8sODHPyhQ/VDMGfLao4mI/AAAAAAAAAmM/1jeSfgF52mk/s1600/ironman_mallorca_2014__web_.jpg" height="155" width="400" /></a></div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;"><span style="background-color: white;"><br /></span></span></h3>
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;"><span style="background-color: white;">Kona of Europe</span></span></h3>
<span style="color: #666666;"><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">My triathlon season reached its final on 27th of September in the same place where it also began in the spring. In Mallorca. This time it was a full Ironman on a demanding course. For me this race was an A-race and a significant part of the two year race plan I laid out at the start of this season. I was after one thing and that was qualification to Ironman Hawaii 2015. There were five slots on offer here.</span></span><br />
<a name='more'></a><span style="color: #666666;"><br /><span style="background-color: white;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ironman is never easy, but I came to the island confident and feeling ready to race. I was hitting my power targets during the final build before the race and accumulated relatively good training hours after 70.3 Budapest. Since this year's Hawaii was only two weeks away, I believed that all the fastest athletes would be somewhere else and I would cruise to an age-group win while breaking 9 hours at the finish line...</span></span><br /><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Around 2500 athletes lined up for the start in the Bay of Alcúdia and I can assure you there wasn't any competitiveness missing from the field! They called this the Kona of Europe for a reason.</span></span><br />
<span style="color: #666666;"><br /></span>
<br />
<h3>
<span style="background-color: white;"><span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;">Conquistador </span></span></h3>
<span style="color: #666666;"><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">During the week we saw some thunderstorms, hard winds and rain battering the island, but on race day the conditions were typical Mallorca: calm sea, clear skies and temperatures that would rise to 25+ Celsius during the long day. 25+ was also the temperature of the Mediterranean ocean, calling for a non-wetsuit swim according to the race rules. <i>Bummer!</i> That was 5 minutes added to my race time right there even before the race had started. It was also going to be a mass start which meant some hard work fighting for space. Well, I don't do ironman racing because I want something easy. People play golf for that. I'm in it to conquer the challenges that the race day might present me.</span><br /><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">And I did conquer the swim. One of my sub-goals was to break the hour in the swim and I managed to make a new PR of exactly an hour, without a wetsuit. Ok, to be honest, the course must have been a little short, maybe a hundred meters or so, because the times were quite fast across the board. I was happy anyway, and on schedule.</span><br /> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #666666;"><a href="http://2.bp.blogspot.com/-djxP_RuBEq8/VDOTkV_16AI/AAAAAAAAAm8/Bdlo-YzmnZI/s1600/1547909_723629227685815_3982598422614281137_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-djxP_RuBEq8/VDOTkV_16AI/AAAAAAAAAm8/Bdlo-YzmnZI/s1600/1547909_723629227685815_3982598422614281137_o.jpg" height="252" width="400" /></a></span></div>
<span style="color: #666666;">
</span><br />
<h3>
<span style="background-color: white;"><span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;">In the Peloton</span></span></h3>
<span style="color: #666666;"><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In transition, I saw a fellow Finn, Janne Kallio, who's such a fast swimmer he had some extra time to hang around and change attire for the bike ride. Cycling is a fashionable man's sport after all. Once out of T1, I lost Janne somewhere in the sea of athletes because like in Kona, everyone seemed to be on the road already.</span><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ZYjau26NQtI/VDMHiPzaeWI/AAAAAAAAAmY/uV4EEG8cToM/s1600/IM%2BMallorca%2Bbike.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-ZYjau26NQtI/VDMHiPzaeWI/AAAAAAAAAmY/uV4EEG8cToM/s1600/IM%2BMallorca%2Bbike.tiff" height="87" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Normalized Power 252W, measured by my Garmin Vectors.</span></td></tr>
</tbody></table>
</span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="color: #666666;">
<br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">On the way to the first turnaround, Artà, passing was easy as the speed difference between me and the athletes on the right side was significant. But after the turnaround I found myself stuck in a pack of riders who were at a more similar level. Or, as it turned out later, who were riding above their ability, possibly without the aid of a powermeter, and faded soon after the halfway point. </span><br /><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Now, I don't mean to rant on too much but I've got to say that some of these hotshots were with such a low level of racing moral, expressed as blatant drafting they were conducting. I mean a full on tire-to-tire drafting. And once you tried to keep the required ten meters between you and the rider in front, three of these cheats would instantly fill the gap. I lost it to a few of these "athletes" but they didn't seem to mind one angry guy with a funny accent. All we (me, Janne, Aku Oja and some Irish dude who all were now part of the same pack) could do was to try and drop the free riders.</span><br /> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #666666;"><a href="http://3.bp.blogspot.com/-6m5ASSbfuss/VDOUjjcWe0I/AAAAAAAAAnE/WTs-lByjlPY/s1600/10688097_10204186016604891_4907463434323791823_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-6m5ASSbfuss/VDOUjjcWe0I/AAAAAAAAAnE/WTs-lByjlPY/s1600/10688097_10204186016604891_4907463434323791823_o.jpg" height="300" width="400" /></a></span></div>
<span style="color: #666666;">
<span style="color: #666666;"><br /></span>
<span style="color: #666666;"><br /></span>
</span><br />
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;">Breakaway</span></h3>
<span style="color: #666666;"><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">At around 75km we started to really push the pace at the front. My power readings were significantly higher than they should have been on these mostly flat sections. I hoped our effort would pay us back because I sure burnt a match or two out there. By the time we left the coastline and Puerto Pollença behind and headed towards the Tramuntana Mountains, we had dropped most of the group. After that the roads were getting more quiet and gently sloping upwards before the big climb ahead of us. Our successful effort kept our spirits high and on our way up the side of the mountain, we had a few laughs between us Finns. The climb was over soon enough.</span><br /><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">On the serpentine downhill it was every man for themselves. Somewhere along the way first Aku and then Janne had dropped back. In the final 30km I didn't see more than maybe five other riders. I had to be close to the front of the competition! On the last 10km section back to the coast there was a fair headwind and I started to really feel the effort of almost five hours in the saddle. Only a marathon to go!</span><br /> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #666666;"><a href="http://1.bp.blogspot.com/-MieRLLIxObI/VDMEMd5_UlI/AAAAAAAAAmA/Bx-HhDKrzF0/s1600/MA-10-Lluc-Climb-Mallorca.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-MieRLLIxObI/VDMEMd5_UlI/AAAAAAAAAmA/Bx-HhDKrzF0/s1600/MA-10-Lluc-Climb-Mallorca.jpg" height="286" width="400" /></a></span></div>
<span style="color: #666666;">
<span style="color: #666666;"><br /></span>
<span style="color: #666666;"><br /></span>
</span><br />
<h3>
<span style="background-color: white;"><span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;">Cold Shower</span></span></h3>
<span style="color: #666666;"><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The final couple of kilometers before transition were alongside the run course and then it hit me. I saw tens and tens of athletes running already a good few kms into the marathon. And they were no pros either, indicated by their red race number tags. In the transition I saw about a hundred bikes racked. <i>A hundred! What the...?!</i> That was my Ice Bucket Challenge right there I tell you. I quickly shared my thoughts with Janne who had arrived to the T2 as well.</span><br /><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I was really going to need my run legs this time if I were to salvage my goal of Kona qualification. I knew there's an under 3 hour Ironman marathon in me somewhere and I had to dig it out. 4:15 per km it was then. </span></span><br />
<span style="color: #666666;"><br /></span>
<br />
<h3>
<span style="background-color: white;"><span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;">Climbing the Ladder</span></span></h3>
<span style="color: #666666;"><br /></span>
<span style="background-color: white; color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">At first, the pace felt deceivingly slow but with the experience of three previous Ironmans, I knew there's no such person who'd wish, once finished, he or she had ran faster early in the marathon. It will always get to you.</span><br />
<span style="color: #666666;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white;"><br /></span></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-F58UhI0PTw8/VDLJ1Co_NZI/AAAAAAAAAlw/s0ks2E9_DRA/s1600/JensJuoksuStartti.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-F58UhI0PTw8/VDLJ1Co_NZI/AAAAAAAAAlw/s0ks2E9_DRA/s1600/JensJuoksuStartti.png" height="227" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="color: #666666;"><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The kilometer marks kept on flowing past and I kept my pacing, working my way up the field. I also got some unexpected and valuable splits from the crowd. Thank you Taija and family Maisniemi! 21 km behind and another to go. My Garmin showed an encouraging half marathon time of 1:29. <i>Right on schedule!</i> Inside I was feeling it though. My legs were starting to get stiff and my hips dropping back.</span><br /><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">After a few kms I heard that I was in the top ten in my age group. I did some math and knew there was a fair chance I could still run myself into the required top 5. I tried to stay positive and have energy from the amazing crowds. Wife and kids were once again also dragged to spectate this insane race and I had promised the girls we'd be going to Hawaii next year. Better make it then!</span><br /><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">"Sixth at 32 km!" I heard Taija yelling. <i>Only one guy to go but where is he?</i> It's impossible to spot the people who are on the same lap and in the same age group from the 2000+ other athletes on the 4.5 loop course. </span><br /><br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">My pace had fallen behind the schedule a bit but I just couldn't push it more. My hamstrings were showing some early warnings of possible cramps. <i>Nice and easy, almost there! The others are on this same sufferfest as well.</i> </span><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-p_6lwXXLSqY/VDOYRBnw4qI/AAAAAAAAAnQ/cBy_8H6X7ew/s1600/IM%2Bmallorca%2Brun.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-p_6lwXXLSqY/VDOYRBnw4qI/AAAAAAAAAnQ/cBy_8H6X7ew/s1600/IM%2Bmallorca%2Brun.tiff" height="87" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Run pacing started to fall after halfway. </span></td></tr>
</tbody></table>
<br /><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I managed to catch a few guys with the same yellow colored band as I had on my arm indicating we were on the final 6 km of the course. I just hoped they were in my age group. I made the final turns to the beach boulevard for the last 3 km. I felt I had this in my bag. At maybe one kilometer to go I heard relieving news: I was fourth at 40 km with a 3 minute lead over fifth. Now I <i>knew</i> I had this.</span><br /></span><br />
<h3>
<span style="background-color: white;"><span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;">Almost Doesn't Count</span></span></h3>
<span style="color: #666666;"><br /><span style="background-color: white;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Five hundred meters from the finish my right hamstring decided this was enough for today.</span><i><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> </span></i><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> The cramp was bad. I couldn't even walk. </span></span></span><i style="color: #666666;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">NO!! I can see the finish line.</span></i><span style="background-color: white; color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> I tried to continue after stretching it out, but the cramp came immediately back, even worse. Athletes were flowing past me from the left and right and the spectators tried to ask me if they could be of any help. The famous crawls of the Ironman history filled my thoughts. 500 m would be a looong way to do that. </span><br />
<span style="color: #666666;"><br /><span style="background-color: white;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I tried to gently take a step once more. I guess the hamstring was convinced that moving upright was the easier way to move after all if the stupid head was so damn obsessed about still going on. I walked a few steps and then started to jog. Jogging turned into running and finally into an all out sprint as I reached the final straight before the finish line. </span></span></span><br />
<span style="color: #666666;"><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="color: #666666;"><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Accompanied by the cheers of the incredibly loud crowd I crossed the line in a</span></span><span style="background-color: white; color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> time of 9:21. My position? I was</span><span style="background-color: white; color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> still fourth in my age group but the margin over fifth had dropped to 39 seconds and the sixth was within 90 seconds as well. </span><i style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Phew! That was close! I almost lost it. </i><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">But I </span><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">didn't. </span><span style="background-color: white; color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I had earned my slot to the Big Island.</span><br />
<span style="background-color: white; color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-aZhCOpvEzLg/VDLIdjHpcAI/AAAAAAAAAlk/RYk_PMCkzHs/s1600/P9280167.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-aZhCOpvEzLg/VDLIdjHpcAI/AAAAAAAAAlk/RYk_PMCkzHs/s1600/P9280167.JPG" height="300" width="400" /></a></div>
<span style="background-color: white; color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666;"><br /></span>Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com2tag:blogger.com,1999:blog-718878986959027017.post-68192225890189129272014-09-16T23:00:00.000+03:002014-11-15T00:10:34.898+02:00360swim SaferSwimmer<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-zag_WT1WV2o/VBiNdkHVCEI/AAAAAAAAAks/yluKCcMxBoc/s1600/safer-swimmer-float.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"></span></a></div>
<a href="https://2.bp.blogspot.com/-zag_WT1WV2o/VBiNdkHVCEI/AAAAAAAAAks/yluKCcMxBoc/s1600/safer-swimmer-float.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-zag_WT1WV2o/VBiNdkHVCEI/AAAAAAAAAks/yluKCcMxBoc/s1600/safer-swimmer-float.png" height="400" width="156" /></a><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /><span style="color: #666666;"><span style="background-color: white;">As we all know, open water swimming, especially when done alone, has some notable risks to it. You never know when your leg starts cramping due to the awesome interval run you finished a couple of hours ago, suddenly turning your easy recovery swim into a fight for survival. Or it might be the guy blasting around with a jet ski and failing to see you because he's too busy spotting the bikinis at the nearby beach. </span><br /><br /><span style="background-color: white;">Swimming in the pool under the watchful eyes of a lifeguard, however, only goes so far and it's a must for a triathlete to practice also his or her open water skills to perform well in a race. And it's not always so safe in the public pools either. You know what I'm talking about if you've tried the afterwork rush hour at your local pool. It makes for a great simulation of a mass start!</span><br /><br /><span style="background-color: white;">As a pilot and a father safety is always in my mind when I'm out there training and therefore I was glad when I got the opportunity to try and test <b><a href="http://swimsafetydevice.com/" target="_blank">360swim's SaferSwimmer</a></b> swim safety device. (Those guys at 360swim must have seen me swimming somewhere since they thought I would need one. Note to self: got to hire a swim coach!)</span></span></span><br />
<a name='more'></a><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white;">SaferSwimmer is basically an air filled bag made from sturdy plastic that you tie around your waist and pull behind you when swimming in the open water. It enables you to be better seen and provides a means to help you stay afloat in an emergency. Make no mistake, it's not a life saving device as such as a life jacket would be. But by hanging onto it, you may get the crucial moment of rest while you stretch out that cramp from your leg for example.</span><br /><br /><span style="background-color: white;">I've found the float very useful and it doesn't hinder my swimming by any means. I can hardly notice it's there. It also doubles as a watertight storage for your valuables and even flip-flops or light clothing so that you don't have to leave anything at the shore when you head out for your swim. The bright orange color can be seen from much farther than just your swimming cap, no matter how bright that cap is. Of course it's still a relatively small object that can hide between the waves and the swimmer has to always be alert whenever there is other traffic in the water.</span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #444444;"><span style="background-color: white;"><br /></span></span>
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-qCa2JmSWOPU/VBiT1vT21iI/AAAAAAAAAlE/ULOlDefVVVs/s1600/IMG_1384.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><img border="0" src="http://2.bp.blogspot.com/-qCa2JmSWOPU/VBiT1vT21iI/AAAAAAAAAlE/ULOlDefVVVs/s1600/IMG_1384.JPG" height="240" width="320" /></span></a></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #444444;"><span style="background-color: white;"><br /></span></span>
</span><br />
<span style="background-color: white; color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Using the float is very simple. The design is very similar as in those watertight bags you see being used in sailing boats and kayaks. The other end of the float is open and once you've tucked your keys and phone in, you close it by folding the edge four times over itself and then clipping the buckle. Then you'll inflate the float by blowing into the nozzle and close the cap. Once this is done, the float is attached to your waist with an adjustable strap. Now you're ready! Just remember not to dive in head first as the float will give you a memorable yank and a few unnecessary battle scars for you to explain to your better half. </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-3N7baHvINms/VBiPzryPqZI/AAAAAAAAAk4/ThrCXdh8rBQ/s1600/IMG_1469.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><img border="0" src="http://4.bp.blogspot.com/-3N7baHvINms/VBiPzryPqZI/AAAAAAAAAk4/ThrCXdh8rBQ/s1600/IMG_1469.JPG" height="217" width="400" /></span></a></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="background-color: white; color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I think that for such a small investment the SaferSwimmer offers a great additional safety layer that every triathlete should have in his or her gear bag. I know I wouldn't swim without one!</span><br />
<span style="background-color: white; color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="background-color: white; color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2F2.bp.blogspot.com%2F-zag_WT1WV2o%2FVBiNdkHVCEI%2FAAAAAAAAAks%2FyluKCcMxBoc%2Fs1600%2Fsafer-swimmer-float.png&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://2.bp.blogspot.com/-zag_WT1WV2o/VBiNdkHVCEI/AAAAAAAAAks/yluKCcMxBoc/s1600/safer-swimmer-float.png" -->Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-78156990042789881172014-09-01T00:53:00.000+03:002014-10-07T14:06:22.961+03:00Ironman 70.3 Budapest Race Recap<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-ttNcoJcBjHI/VAOMTWoQvwI/AAAAAAAAAjM/DJtYSk49V_o/s1600/Budapest.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-ttNcoJcBjHI/VAOMTWoQvwI/AAAAAAAAAjM/DJtYSk49V_o/s1600/Budapest.tiff" height="110" width="400" /></a></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span lang="EN-US"><span style="color: #444444;">When this summer one of the most
beautiful European capitals received its own Ironman 70.3 race, held right in the
city center, I was excited. I had visited Budapest about eight years ago and
loved the city with its iconic landmarks, the Chainbridge and Buda Castle, now
parts of the racecourse. An easy 2h flight away I sure wasn't going to miss
this one so a little over a week ago we packed our bags and flew to Hungary for the race</span></span><span style="color: #444444;"> on August 23.</span><span style="color: #444444;"> I set myself one goal for the race and it was to
qualify for the 2015 world champs in Zell am See, Austria.</span></span></div>
<div class="MsoBodyText">
<span lang="EN-US"><o:p><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"></span></o:p></span><br />
<a name='more'></a><span lang="EN-US"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-n54D7kKaREA/VAOOJW1PJ-I/AAAAAAAAAjg/kpGAaL7k6Hw/s1600/IMG_1586.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-n54D7kKaREA/VAOOJW1PJ-I/AAAAAAAAAjg/kpGAaL7k6Hw/s1600/IMG_1586.JPG" height="270" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The bike, ready for action the morning before the race on the only hill of the racecourse.</span></td></tr>
</tbody></table>
<div class="MsoBodyText">
<span lang="EN-US"><o:p><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></o:p></span></div>
<div class="MsoBodyText">
<span lang="EN-US"><o:p><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></o:p></span></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #444444;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The race venue was just south of the city
center, on the Buda side of the river Danube. We swam in the river but in a
calm bay, well clear of the strong currents of the main flow. The water
temperature was around 20 degrees Celsius, which meant wetsuits were allowed. I
took the start a bit too easy and was stuck behind a row of slower swimmers.
Fighting my way through took some time and I lost my opportunities to draft
anyone, all too common for my swimming performance. I managed to get out of the
water just under 30 minutes and at around 20th position in my division.</span><span style="font-family: Arial, Helvetica, sans-serif;"><o:p></o:p></span></span></span></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-C-67iC1qxbc/VAOPqpL2sDI/AAAAAAAAAjs/2JbhZ9rR3oE/s1600/WP_20140823_004.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-C-67iC1qxbc/VAOPqpL2sDI/AAAAAAAAAjs/2JbhZ9rR3oE/s1600/WP_20140823_004.jpg" height="223" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Start of the M30-34 division</span></td></tr>
</tbody></table>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #444444;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Beforehand, the course in Budapest was advertised
as a fast one so I thought a PB would be possible, maybe even a sub 4-hour
time. On the bike course it turned out, however, that while it was mostly flat,
the course had many tight corners to it slowing it down. In addition, being a two-lap
course meant a lot of passing which was difficult at times once all the age
groups had started. I did ride the second fastest time in my age group, thanks
to my new <a href="http://www.cocoonsports.com/Shop/Shop-Produkte/CategoryID/184/List/0/Level/a/ProductID/457" target="_blank">Cocoon Flume C.P. aero shirt</a>, but at least breaking 4h was immediately out
of the window. The scenery on the course was spectacular and I have to give it
to the organizers for getting such big parts of the city's roads closed.</span><span style="font-family: Arial, Helvetica, sans-serif;"><o:p></o:p></span></span></span></div>
<div class="MsoBodyText">
<span lang="EN-US"><o:p><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></o:p></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-UJ_nmz72Xss/VAORwQCvW6I/AAAAAAAAAj4/KpsZzK52-qg/s1600/IMG_1601.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-UJ_nmz72Xss/VAORwQCvW6I/AAAAAAAAAj4/KpsZzK52-qg/s1600/IMG_1601.jpg" height="400" width="391" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The Chainbridge, devoted to the athletes on race day.</span></td></tr>
</tbody></table>
<div class="MsoBodyText">
<span lang="EN-US"><o:p><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #444444;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The run course was almost completely flat
and on pavement. I ran my best ever split, under 1:20, but considering the
course and the conditions I should have done even better. As this was a B-race,
I didn't taper as much as usually and this probably took away the sharpest edge
from my running performance.</span><span style="font-family: Arial, Helvetica, sans-serif;"><o:p></o:p></span></span></span></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-DU-KZ913tFI/VAOTnwWF9xI/AAAAAAAAAkE/_mT3H3lx-l4/s1600/WP_20140823_081.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-DU-KZ913tFI/VAOTnwWF9xI/AAAAAAAAAkE/_mT3H3lx-l4/s1600/WP_20140823_081.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The last 100 meters.</span></td></tr>
</tbody></table>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #444444;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Crossing the finish line in 4 hours and
10 minutes I did make a new PB, but only just. More importantly, I finished
third in my age group, which easily earned me the slot to the world
championships in Austria for next year. Mission completed!</span><span style="font-family: Arial, Helvetica, sans-serif;"><o:p></o:p></span></span></span></div>
<div class="MsoBodyText">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-dI6CRgA8l94/VAOVbGbNiLI/AAAAAAAAAkY/Sk1E2aDUHXs/s1600/IMG_1593.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-dI6CRgA8l94/VAOVbGbNiLI/AAAAAAAAAkY/Sk1E2aDUHXs/s1600/IMG_1593.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">One for the podium!</span></td></tr>
</tbody></table>
<div class="MsoBodyText">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-65702865783293330942014-08-07T10:59:00.000+03:002014-09-19T14:50:59.640+03:00FINNTRIATHLON Joroinen 2014 Race Recap<h3>
<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>FI</w:LidThemeOther> <w:LidThemeAsian>JA</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:EnableOpenTypeKerning/> <w:DontFlipMirrorIndents/> <w:OverrideTableStyleHps/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="0" Name="Body Text"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
</style> <![endif]--> <!--StartFragment--> <div class="MsoBodyText">
<span style="color: #444444; font-size: small;"><span style="font-family: Arial, Helvetica, sans-serif; font-weight: normal;"><br /></span>
</span><br />
<span style="color: #444444;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><br /></span></span><br />
<span style="color: #444444; font-size: small;"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-xUDNNgJWGWk/U-Jt80CflcI/AAAAAAAAAgo/bGT5-_D5LhY/s1600/logo_spring_14.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-size: small;"><img border="0" src="http://2.bp.blogspot.com/-xUDNNgJWGWk/U-Jt80CflcI/AAAAAAAAAgo/bGT5-_D5LhY/s1600/logo_spring_14.png" height="320" width="316" /></span></a></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><br />
</span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><br /></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;">It's been </span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;">almost</span><span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"> three weeks now since my first A-race of this season, the Finnish Champs, aka. FINNTRIATHLON Joroinen 2014. I know, I'm utterly late with this race recap. Sorry for that. It's because I've been busy PARTYING!! Well, not really, but I sure could have. It's the second year in a row that I somehow manage to nail a result according to my predicted best-case-scenario. This year </span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;">I felt I had a legitimate</span><span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;">, albeit small, chance at landing on the podium</span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"> and sure enough, I walked away with the bronze medal</span><span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;">! With only one of the current Finnish top-level triathletes missing from the start line, I can definitely be happy with the result</span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"> which </span><span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;">is by far my best ever. But the execution was only mediocre. To be honest, the scorching hot conditions, at least by Finnish standards, seem to have played for me as many struggled to perform in the heat.</span></div>
<div class="MsoBodyText">
<br />
<a name='more'></a><br /></div>
<div class="MsoBodyText">
<br /></div>
</h3>
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;"><span lang="EN-US">1.9k Swim</span></span></h3>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">Lake Valvatus, unlike last year, was calm on race morning. The water temperature felt borderline wetsuit illegal. The course was the same as before, going round a couple of small islands</span> in a clockwise manner. <span lang="EN-US">Somehow it looked to be longer than normal but I wasn't too bothered about that. I had gained some new confidence in my swimming through the good race efforts earlier this season and I was actually quite happy to get into the water. Unfortunately I didn't, and still don't know, what was it in my stroke that seemed to propel me to a little faster splits. In the pool I was still the same slow myself.</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-5gMZycSWtzI/U-J1CvN4qSI/AAAAAAAAAhM/eUUS2Rnji2c/s1600/IMG_1524.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-5gMZycSWtzI/U-J1CvN4qSI/AAAAAAAAAhM/eUUS2Rnji2c/s1600/IMG_1524.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">The swim course the night before the race</span></td></tr>
</tbody></table>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">Slow was also my start in this race as everyone seemed to swim past me when the gun went off. I swam to the left to find some calmer waters and tried to replicate the more efficient stroke that I had developed. I couldn't get it quite right and had to use more force to keep up the pace. The distance between the turn buoys took for ages and I was getting sure that the course must be a little long. The buoys were orange as were the life jackets of the lifesavers in the boats along the course and I saw some of the athletes getting confused because of this. For once being a bit slower swimmer benefited me a little as I could see th</span>e st<span lang="EN-US">rayed swimmers returning back on course thus avoiding the same mistake myself.</span><o:p></o:p></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US"><br />
</span></span> <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-4rEUs7HW5Ig/U-KAW2q_pKI/AAAAAAAAAh4/yDfS3TSVMz4/s1600/Finntriathlon+055.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-4rEUs7HW5Ig/U-KAW2q_pKI/AAAAAAAAAh4/yDfS3TSVMz4/s1600/Finntriathlon+055.JPG" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Picture with courtesy of Niina Mäenpää (</span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">http://energianurkkaus.kuvat.fi)</span></span></td></tr>
</tbody></table>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US"><br />
</span></span></div>
<div class="MsoBodyText">
<span style="color: #444444;"><br />
</span></div>
<div class="MsoBodyText">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US" style="color: #444444;">On the final straight I managed to catch a pack of swimmers only to loose them again a few minutes after. I was feeling the effects of my forceful swimming but fortunately there wasn't long to go. I was glad when my fingers touched the sand and as I ran to T1 I could hear people, including my wife and daughters, cheering me on. A few familiar athletes were just packing their wetsuits to the gear bags prior to shooting out to their bikes and I knew I was in the game.</span><span style="color: #999999;"><o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US" style="color: #444444;"><br />
</span></span> <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-m_zF151wuQ4/U-J8-58foQI/AAAAAAAAAhc/QwhHR_rODMg/s1600/WP_20140719_010.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-m_zF151wuQ4/U-J8-58foQI/AAAAAAAAAhc/QwhHR_rODMg/s1600/WP_20140719_010.jpg" height="640" width="356" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">T1</span></td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US" style="color: #444444;"><br />
</span></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<h3>
<span style="color: #999999;"><span lang="EN-US" style="font-family: Verdana, sans-serif; font-size: large;">90k Bike</span></span></h3>
</div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">The bike course had changed somewhat for this year now being only one loop, basically out and back on a beautiful slightly rolling road. Pre-race I had ridden on the course and found it to be faster than previously. I suspected we could see records broken on race day but I didn't account for the few extra kilometers compared to last year's course. After the race my Garmin measured 91k, while last year the number was around 88k.</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US"><br />
</span></span></div>
<div class="MsoBodyText">
<span style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US"><br />
</span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-VTcMHCloNeA/U-JzEV1XMhI/AAAAAAAAAg4/-6gJdCb5Nug/s1600/Joroinen.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-VTcMHCloNeA/U-JzEV1XMhI/AAAAAAAAAg4/-6gJdCb5Nug/s1600/Joroinen.tiff" height="352" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">The bike course</span></td></tr>
</tbody></table>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">The start of the bike leg is always hugely motivating for me as I usually strive in the saddle flying past some of the faster swimmers. This time I was also catching many competitors but I could feel almost straight away that everything wasn't quite right. My power output was right on the money but the perceived effort told another story. Somehow the circles I was pedaling weren't round but I was producing the power only on the downstroke, hammering the pedals. I tried to relax and continued to push the pace and after a short while caught a group of riders including my teammate Teemu Lemmettyl</span>ä<span lang="EN-US">. I rode right pass him as I still had some spice in me and I saw the next </span>scalps <span lang="EN-US">a few hundred meters up the road. Teemu stayed with me, behind the legal distance, and we made the pass dropping the other riders instantly. We were now somewhere around the top 10.</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444;"><br />
</span></div>
<div class="MsoBodyText">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US" style="color: #444444;">It didn't take long when the eventual fastest rider of the day, Tommi Martikainen, passed us. He went by at such a speed that it made me hesitate for few seconds wether to follow him or not. I decided to go for it but was already too much behind to benefit from any draft effect. My power numbers were quickly in the red zone, over 320W, and I had to let him go. Teemu also tried to go with him for a while with no avail dropping me in the process. I had to really concentrate for the next 10k or so to reel him and Tatu Kasurinen, who Teemu had caught, back in. When I did, I had no further aspirations to make any offensive moves. I stuck behind and watched my power readings drop to around 250W, well below my target of 290W. My quads were cooked from my inefficient pedaling and I struggled to stay even at this pace.</span><span style="color: #999999;"><o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US" style="color: #444444;"><br />
</span></span></div>
<div class="MsoBodyText">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-E3sLI9Sv7-A/U-J0NkJdKCI/AAAAAAAAAhE/CVnWWPbHktE/s1600/Joroinen2.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-E3sLI9Sv7-A/U-J0NkJdKCI/AAAAAAAAAhE/CVnWWPbHktE/s1600/Joroinen2.tiff" height="90" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Powerfile</span></td></tr>
</tbody></table>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">Before the turnaround, we saw Panu "the </span><span lang="EN-US">ü</span><span lang="EN-US">ber swimmer" Lieto to be still holding the lead but Darby Thomas closing in as expected. On the way back we caught a few guys still and somewhere Tatu got dropped. My Vectors were measuring even lower power output but fortunately I was getting some free speed ten meters behind Teemu who, I think, wasn't riding up to his ability either. Surely I couldn't normally hang with him at power values below my ironman effort. Nevertheless, without him my bike split would have definitely been a few minutes slower.</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">In the final 10 kilometers I was already so tired that I finally had to let Teemu go and he got a lead of around 30 seconds. Coming to T2 I think I was in ninth position which was actually pretty good considering how I rode. I thought I still had reasonable chances to better my last years sixth place.</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444;"><br />
</span></div>
<div class="MsoBodyText">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-kH6CDVAuFok/U-KACeag9zI/AAAAAAAAAhw/Sgr0O_MU6Yc/s1600/Finntriathlon+106.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-kH6CDVAuFok/U-KACeag9zI/AAAAAAAAAhw/Sgr0O_MU6Yc/s1600/Finntriathlon+106.JPG" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Picture with courtesy of Niina Mäenpää (</span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">http://energianurkkaus.kuvat.fi)</span></span></td></tr>
</tbody></table>
<br /></div>
<div class="MsoBodyText">
<h3>
<span style="color: #999999;"><span lang="EN-US" style="font-family: Verdana, sans-serif; font-size: large;">21k Run</span></span></h3>
</div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">The run course wasn't the easiest one out there with lots of turns and a reasonable amount of elevation change. That added to the sizzling hot weather made us all really work on the day and the run splits reflected the conditions. </span><o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444;"><br />
</span> <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-nMZdBh-XgE8/U-MrSGzvJWI/AAAAAAAAAiU/q7Pd4TAsM4Y/s1600/Joroinen3.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-nMZdBh-XgE8/U-MrSGzvJWI/AAAAAAAAAiU/q7Pd4TAsM4Y/s1600/Joroinen3.tiff" height="273" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">The run course</span></td></tr>
</tbody></table>
<span style="color: #444444;"><br />
</span> <span style="color: #444444;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">Already a little bit discouraged by the bike effort, I felt horribly fatigued for the first couple of kilometers. At the same time I felt confident that my legs would yet again deliver if I just hanged in there for a while. If there is one thing I've learned about long course triathlon racing, it's that staying positive goes a long way. It's my mantra of three Ps that I resort to when the going gets tough. It goes: pace, posture, positive.</span><o:p></o:p></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US"><br />
</span></span> <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-b01PWMa-J9I/U-MwBiDnbBI/AAAAAAAAAig/Cn__WMIyP60/s1600/Joroinen4.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-b01PWMa-J9I/U-MwBiDnbBI/AAAAAAAAAig/Cn__WMIyP60/s1600/Joroinen4.tiff" height="85" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Run profile</span></td></tr>
</tbody></table>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US"><br />
</span></span></div>
<div class="MsoBodyText">
<span style="color: #444444;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">Soon enough I caught Teemu again and went quickly pass him. He was having visibly hard time and had to stop and walk later due to stomach issues. My hat comes off for him for still finishing the race! Then one back after another I slowly worked my way up the field finally reaching the fourth place. I was already happy with that and thought the top three were way ahead but then suddenly I saw a glimpse of Tuukka Miettinen's race top. Could it be that the former champion and pro level athlete was fading? Could I catch him?</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444;"><br />
</span> <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-A8o2me_T2tQ/U-MxG4Ya3JI/AAAAAAAAAis/xRrrDNuM0LA/s1600/5268464.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-A8o2me_T2tQ/U-MxG4Ya3JI/AAAAAAAAAis/xRrrDNuM0LA/s1600/5268464.jpg" height="200" width="188" /></a></div>
<span style="color: #444444;"><br />
</span> <span style="color: #444444;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">I had around five kilometers to go and certainly no time to spare so I didn't stop pondering the answers. I was catching him with about 10 seconds per km so if he decided to fight it we'd be having a sprint finish. I managed to sneak behind him without being noticed and decided to hit it right away. To shake off any counter moves I accelerated just a bit and didn't look back. On the last short climb before the final kilometer my legs were about to cramp. I had to slow the pace down unless I wanted to loose minutes while stretching on the side of the trail. I only just made it up to the long final stretch before the stadium and could pick up the pace again as the trail had a downward slope. Coming out of the forest I had to look back to know if Tuukka was planning to out-sprint me. He wasn't there anymore. I had this in my bag and I could enjoy the final turns on the stadium before the finish line. Full of joy and a bit astonished I stepped up the platform with my hands raised up like a winner because that's how I felt! On the day I was the third fastest triathlete in Finland only about a minute from the second place. Me? An age-grouper with a full-time job and a family! I guess, as the motto of certain big race organizer goes, anything is possible.</span><o:p></o:p></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US"><br />
</span></span> <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-SYZX6mey0FQ/U-J9Q-TG3yI/AAAAAAAAAhk/6jGJhHmyswc/s1600/WP_20140719_021.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-SYZX6mey0FQ/U-J9Q-TG3yI/AAAAAAAAAhk/6jGJhHmyswc/s1600/WP_20140719_021.jpg" height="222" width="400" /></a></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US"><br />
</span></span></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-zaayzaoLBSk/U-MpO5lNd0I/AAAAAAAAAiI/8qFskrJpLnA/s1600/IMG_1536.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-zaayzaoLBSk/U-MpO5lNd0I/AAAAAAAAAiI/8qFskrJpLnA/s1600/IMG_1536.jpg" height="215" width="400" /></a></div>
<span style="color: #444444;"><br />
</span> <span style="color: #444444;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><span lang="EN-US">I'd like to thank all of my sponsors for their support, especially Erwin from </span><a href="http://trisport.fi/" rel="nofollow" target="_blank">trisport.fi</a><span lang="EN-US"> (Cocoon & Beaster), Mathias from Gerisale (Saucony), Teemu from Pyka (PowerBar) and Juha from Garmin Nordic Finland. The biggest thanks belong once again to my, ah, so patient wife Mira. Love you babe!</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444;"><br />
</span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-weight: normal;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: small;">Next up in my calendar is Ironman 70.3 Budapest in just over two weeks 23.8. Stay tuned!</span></span><o:p></o:p></div>
<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-82404881011611990182014-06-14T21:59:00.000+03:002014-09-01T01:15:22.197+03:00Need For Speed. A Series Of C-Races<div class="MsoNormal" style="mso-pagination: none;">
<br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="color: #535353;">After </span><span lang="EN-US"><a href="http://jensdahlman.blogspot.fi/2014/05/ironman-703-mallorca-2014-race-recap.html"><span class="Hyperlink0">IM 70.3 Mallorca</span></a></span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">in May I steered my training towards more speed and intensity,
which would serve the up-coming sprint and olympic-distance races in late May
and June. This meant stepping out of the</span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">long-distance</span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">triathlete's relative
comfort zone of 4-5h bike rides and two hour runs that were replaced by some
lung-bursting action on the track, pool and the bike trainer.</span><span lang="EN-US"><o:p></o:p></span></span><br />
<br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-D1j25L4NZP0/U5ybHyHhzJI/AAAAAAAAAgU/YQl1JmYlEPc/s1600/Hiit.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-D1j25L4NZP0/U5ybHyHhzJI/AAAAAAAAAgU/YQl1JmYlEPc/s1600/Hiit.tiff" height="193" width="400" /></a></div>
<br />
<a name='more'></a><br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="color: #535353;">It took a while before my body
showed any signs of willingness to co-operate with this new training regimen
and the result of a Cooper's test two weeks after Mallorca was a bit
discouraging. I ran the same 3650m as in the beginning of the season. Running
felt horrible and forced and I caught myself looking for excuses to quit the
test. I'm glad I didn't because the test was just the physical and mental shock
that my system seemed to need. Four days after I was like a different runner in
the </span><span lang="EN-US"><a href="http://www.sport.fi/tyoyhteisot/palvelut/tapahtumat-ja-kampanjat/yritysmaratonviesti"><span class="Hyperlink0">Yritysmaratonviesti</span></a></span><span lang="EN-US" style="color: #535353;">, a</span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">relay competition for companies, where </span><span lang="EN-US"><a href="http://www.finnair.com/INT/GB/reasons-to-fly-finnair"><span class="Hyperlink0">Finnair</span></a></span><span lang="EN-US" style="color: #535353;">, the airline I'm working
for, had the win to defend from last year. Despite our stellar team, this time
we were left second loosing by some 40 seconds. It was an incredibly good and
hard training nevertheless.</span><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="color: #535353;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-NpHmw6r5I6s/U5nxEpqDyjI/AAAAAAAAAfQ/VUx39RuWEwo/s1600/20140523_160835.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-NpHmw6r5I6s/U5nxEpqDyjI/AAAAAAAAAfQ/VUx39RuWEwo/s1600/20140523_160835.jpg" height="300" width="400" /></a></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="color: #535353;"><br /></span></span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="color: #535353;">Next up, again after four days, was
our club's, </span><span lang="EN-US"><span class="Hyperlink0"><a href="http://www.heltri.net/">Helsinki Triathlon</a>,</span></span><span lang="EN-US" style="color: #535353;"> sprint distance duathlon
race at Kuusij</span><span lang="EN-US" style="color: #535353;">ä</span><span lang="EN-US" style="color: #535353;">rvi, Vantaa. I was only just about
recovered from the previous race but apparently some adaptation had</span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">happened since I (almost</span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">accidentally) took the lead from the start and managed to start
the bike with a little gap to my competition. While a locomotive called </span><span lang="EN-US"><a href="http://teemulemmettyla.blogspot.fi/"><span class="Hyperlink0">Teemu
Lemmettyl</span><span class="Hyperlink0">ä</span></a></span><span lang="EN-US" style="color: #535353;"> was able to catch me by
the end of the bike, his lead was short-lived since the poor guy</span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">still struggles with tying his shoelaces at the age of 31. I
cruised the second run to victory.</span><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="color: #535353;">I had planned to do an FTP test on
the bike six days after the duathlon, but for some reason felt sluggish the
whole morning. <a href="http://www.omegawave.com/" target="_blank">Omegawave</a> too indicated only fair readiness. I postponed the
test hour after hour, but finally decided to give it a go in the afternoon. I
was a mental wreck, however, and halfway to the 20-minute max effort test
period (the whole test described </span><span lang="EN-US"><a href="http://www.hunterallenpowerblog.com/2013/01/what-is-ftp.html"><span class="Hyperlink0">here</span></a></span><span lang="EN-US" style="color: #535353;">) my mind gave up and I
stopped</span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">pedaling. I was really upset at
myself at the time especially as I was on a record pace having already covered
the 5-minute test period with a power of 435W.</span><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="color: #535353;">The next day, it was again time for
some club racing in the form of a sprint triathlon. Despite having won the
duathlon against the best guys in our club, I was fully aware that it was going
to be a totally different story this time around. Swimming is my weakness but
for </span><span lang="EN-US"><a href="http://www.treeniharju.fi/"><span class="Hyperlink0">Kim Harju</span></a></span><span lang="EN-US" style="color: #535353;"> it's a major strength. The
guy's got gills as far as I'm concerned. I was left with a deficit of almost 90
seconds after the swim and I</span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">couldn't find my legs on
the bike either, this further opening the gap with another 20 seconds or so.
Finally, we ran equal splits, which left me behind with a total of nearly 2
minutes. In hindsight, had I completed the test the day before, I would have
dropped back probably even more with my muscles drained to the last drop out of
energy. Then again, even on a good day, I would have struggled to make up the
deficit after the swim. Sprint is just too short a distance for my abilities.</span><span lang="EN-US"><o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="color: #535353;"><br /></span></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Lp8NmhW1NQw/U5yTegaOq9I/AAAAAAAAAfw/x-KpiFPJxCc/s1600/Heltricup+ryka%CC%88sy.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-Lp8NmhW1NQw/U5yTegaOq9I/AAAAAAAAAfw/x-KpiFPJxCc/s1600/Heltricup+ryka%CC%88sy.tiff" height="97" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Powerfile from the sprint race. Some 10-15W below target.</span></td></tr>
</tbody></table>
<br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="color: #535353;">With two, a bit subpar,
performances on consecutive days I decided to punish myself (like a certain
former</span><span lang="EN-US" style="color: #535353;"> </span><span lang="EN-US" style="color: #535353;">Finnish cross-country skier) on the
third day. I went out for a somewhat hard 4-hour bike ride followed by a one
hour run at a normalized pace of 4:08/km. Smart training, huh? While the
workout itself went well, it left me totally drained for the next couple of
days. Omegawave went all red. This combined with two wake-ups at four in the
morning due to work and only about six hours of sleep a night made me feeling
feverish. I was hanging right at the edge. I had to have two days of almost
complete rest in order to bounce back before Saturday's olympic-distance race.</span><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-D_HDFd8oFAI/U5yYfX-kpeI/AAAAAAAAAgI/no9KLMxuSTc/s1600/Vantaa+tri.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-D_HDFd8oFAI/U5yYfX-kpeI/AAAAAAAAAgI/no9KLMxuSTc/s1600/Vantaa+tri.tiff" height="192" width="400" /></a></div>
<br />
<br /></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Waking up on the morning of <a href="http://www.triforfun.fi/vtmenu/kilpailutiedot" target="_blank">Vantaa Triathlon</a>, the third biggest triathlon event in Finland, I was still feeling a bit tired. But I was determined to try and defend my win from last year's race. I was a bit nervous though, as the start list had some really good athletes both from our own club and also from another club from the city of Turku. One of them was a Finnish triathlon legend called Mika Luoto, who even has a top ten result from Hawaii in the pro ranks. He has been cooling down his racing career for a few years now, but is still a force to be reckoned.</span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">The race, by my part, would probably follow a familiar pattern. I expected to be some 2-3 minutes back after the swim and then I'd ride my legs off trying to narrow down the lead of the guys up front. Running would be dealt with what was left in the tank, hoping for the best. </span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-aA-0m8r4AZE/U5pj8UYvEfI/AAAAAAAAAfg/LxU6oKNs1mk/s1600/triforfun-9712.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-aA-0m8r4AZE/U5pj8UYvEfI/AAAAAAAAAfg/LxU6oKNs1mk/s1600/triforfun-9712.jpg" height="266" width="400" /></a></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">The reality, however, was much better. I was only about 80 seconds behind the lead after the swim and on the bike managed to catch pretty quickly everyone else apart from two guys. I continued to reel them in but there was somebody doing the same thing to me at the same time. Once again Lemmettylä had caught me and was part of the battle despite his abnormally weak swim. I was sure he'd sport some speed-laces too this time. I joined the freight train, behind the legal distance, and with less than 5km to go on the bike, we took the lead.</span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="mso-pagination: none;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">After a speedy transition, I ran first out of the transition. The guys were following me but I saw the gap was slowly widening. Without any bigger problems, I knew I had a good chance at the win at this point. I kept my pace and surely enough, 50 meters turned into 100 and then 200 and so on. Finally, I reached the finish-line with a lead of 74 seconds before Lemmettylä who managed to seal the double for Helsinki Triathlon before Turku's Tatu Kasurinen. My faithful support crew, Pinja and Ville roared as I bowed and received the medal for the win. Maybe not an A-race for anyone, but precious scalps gained nevertheless.</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal" style="mso-pagination: none;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-c3CY60TPQqk/U5yWCz2NJkI/AAAAAAAAAf8/VJ7xIjWKzFg/s1600/triforfun-0464.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-c3CY60TPQqk/U5yWCz2NJkI/AAAAAAAAAf8/VJ7xIjWKzFg/s1600/triforfun-0464.jpg" height="400" width="266" /></a></div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-17432575709858786482014-05-19T17:09:00.000+03:002014-09-01T01:16:18.760+03:00Ironman 70.3 Mallorca 2014 Race Recap<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-zAuVkqawHUE/U3m3jVelHDI/AAAAAAAAAd0/Ia19QHzwxOo/s1600/IMG_1407.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-zAuVkqawHUE/U3m3jVelHDI/AAAAAAAAAd0/Ia19QHzwxOo/s1600/IMG_1407.JPG" height="135" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="font-family: "Arial Bold"; mso-bidi-font-family: "Arial Bold"; mso-fareast-font-family: "Arial Bold";"><o:p><br /></o:p></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">It's early morning in the Bay of
Alcudia, Mallorca. The wind is calm and the sun has just risen, quickly warming
up the air. I'm walking towards the shoreline, barefoot on the white sandy beach
that stretches about as far south I can see. What a beautiful view. But I'm not
here for the view. </span><span style="font-family: Arial; mso-bidi-font-family: "Arial Bold"; mso-fareast-font-family: "Arial Bold";"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">There are thousands of black
figures all around me as the biggest Ironman 70.3 race in the world is about to
get started. Soon the mirror smooth surface of the clear blue Mediterranean
waters will turn white as each age group at their turn runs to the sea. Most
are here to try if they can finish, some even doing their first triathlon. I'm
here to race!</span><span style="font-family: Arial; mso-bidi-font-family: "Arial Bold"; mso-fareast-font-family: "Arial Bold";"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br />
<a name='more'></a><br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-xTnc0Gmunm0/U3mas3n5IRI/AAAAAAAAAcU/M88kMSTtalc/s1600/IMG_1417.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-xTnc0Gmunm0/U3mas3n5IRI/AAAAAAAAAcU/M88kMSTtalc/s1600/IMG_1417.JPG" height="280" width="400" /></a></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">My mind wanders for a moment
thinking about a famous line from the Apocalypse Now. I'm amusing myself by
altering it to better suit the occasion: "You smell that? It's neoprene. I
love the smell of neoprene in the morning. Smells like triathlon."</span><span style="font-family: Arial; mso-bidi-font-family: "Arial Bold"; mso-fareast-font-family: "Arial Bold";"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">My goal for this race is to get a
significant improvement to my previous three results from Mallorca. Maybe even
snatch a podium spot in my age group. Knowing the hard bike course and the
unbelievably high quality of the field, I know it isn't going to be a walk in
the park, but I'm confident. My training has progressed well and I've yet
another year of racing under my belt. I'm ready, and Omegawave confirms this.</span><span style="font-family: Arial; mso-bidi-font-family: "Arial Bold"; mso-fareast-font-family: "Arial Bold";"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<h3>
<span lang="EN-US" style="font-family: Verdana; mso-ansi-language: EN-US;"><span style="color: #999999; font-size: large;">The Swim</span></span></h3>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">There are over four hundred people
starting in my age group and the channel that is guiding us from the beach
start to the water is only about ten meters wide. I want a spot close to the
front so that I won't get stuck behind loosing precious time when the gun goes,
even though I might not be the fastest swimmer in the bunch.</span><span style="font-family: Arial; mso-bidi-font-family: "Arial Bold"; mso-fareast-font-family: "Arial Bold";"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-QKKcHQgNfWM/U3mzwAKEN7I/AAAAAAAAAdg/LgNmWgck5Gs/s1600/13im703mallorca+swim+1600.jpg" imageanchor="1"><img border="0" src="http://2.bp.blogspot.com/-QKKcHQgNfWM/U3mzwAKEN7I/AAAAAAAAAdg/LgNmWgck5Gs/s1600/13im703mallorca+swim+1600.jpg" height="245" width="400" /></a></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">I get a good start and find some
clear water almost immediately. My swimming has improved lately and I'm feeling
strong. I settle into my rhythm and the stroke feels good. The course is the
same as in previous years, a 100m wide rectangle stretching some 900m out from
the shore. Nice and easy to navigate. I swam it a few days earlier and got a
measure of 1850m without the short run from the start line and back up the
beach, so I know the course is pretty accurate.</span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">The halfway turn point comes
quickly and my pace is good. On the way back there is some serious overtaking
to do as I catch the slower swimmers from the previous, women's start. I don't
see many of the golden swimming caps from my start so I must be swimming pretty
well. To my standards, that is.</span><span style="font-family: Arial; mso-bidi-font-family: "Arial Bold"; mso-fareast-font-family: "Arial Bold";"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">Finally my fingers touch the white
sand again and I run to dry land and the long way to T1. In addition to being
the world's biggest 70.3 race, Mallorca also has probably the longest
transition from swim to bike as well with the distance from the water to the
bike mount being about 1km. Out of the water, I quickly check the time on my
Garmin. 26:45! An improvement of over a minute already. </span><span style="font-family: Arial; mso-bidi-font-family: "Arial Unicode MS";">I</span><span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">'m really happy with that!</span><span lang="EN-US" style="font-family: Arial; mso-bidi-font-family: "Arial Unicode MS";"> </span><span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">The distance was 1.92km.</span><span style="font-family: Arial; mso-bidi-font-family: "Arial Bold"; mso-fareast-font-family: "Arial Bold";"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<h3>
<span lang="EN-US" style="font-family: Verdana; mso-ansi-language: EN-US;"><span style="color: #999999; font-size: large;">The Bike</span></span></h3>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">The bike course is one of the draws
for me in this race. It's a one-loop course including all the goodness Mallorca
has to offer for a cyclist: mountains, flats, fast straights, technical
sections and beautiful scenery. This time, I'm especially excited to get on the
bike because it's my first race with my Garmin Vector powermeter.</span><span style="font-family: Arial; mso-bidi-font-family: "Arial Bold"; mso-fareast-font-family: "Arial Bold";"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-nn1rp7k7v60/U3mqUamLdTI/AAAAAAAAAdI/OY9ARw0QY3I/s1600/Mallorca+Bike+course.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-nn1rp7k7v60/U3mqUamLdTI/AAAAAAAAAdI/OY9ARw0QY3I/s1600/Mallorca+Bike+course.tiff" height="197" width="400" /></a></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">I've set myself a plan to ride the
course with a Normalized power of 290W which should still leave enough fuel
into tank for the half marathon. Immediately from the get go, I'm starting to
benefit from the powermeter. Heart rate readings in the start of the bike are
often elevated and therefore a poor metric for the first 20min or so, but mine
is failing to measure at all, probably due to the salt water. Perceived effort
would also have me riding with power other than optimal because of all the
adrenalin in the blood muting the signals from the muscles. Now, with the
powermeter, all I got to do is stick to my number and trust it will be rewarded
later.</span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">The first section of the bike goes
quickly. This part is mostly flat along the shoreline to Puerto Pollença and
then a false flat towards the Tramuntana mountains. I'm flying past the rest of
the women and catch a few guys as well. By the time I reach the bottom of the
climb and it's time to change to the small chainring, the road has become
quiet. Only a few other competitors here and there. The switchbacks of the road
up the mountain restricts my view to about 100m at a time so I've no idea if
there's somebody from my age group close in front or not. I’m only
concentrating keeping the power under 310W like I’ve prescribed myself for this
climb.<o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Qmrog8Ll5Zo/U3mj_kCA_TI/AAAAAAAAAcw/u1tyjpj6FhU/s1600/IMG_1380.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Qmrog8Ll5Zo/U3mj_kCA_TI/AAAAAAAAAcw/u1tyjpj6FhU/s1600/IMG_1380.JPG" height="142" width="400" /></a></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">I’m staying seated and on the
aerobars all the way. After the first quarter of the climb one Swede passes me.
He’s out of the saddle throwing the bike from one side to another hammering
himself up the slope. I take a look at my power reading and it’s spot on. I let
him go. For a while, I don’t see anybody but closer to the top I catch some
guy. Then after a few rolling hills at the top I see the Swede again. He is
visibly struggling and I grind past without seeing him again. Following the
fast descent to the monastery of Lluc starts the final ascent to the highest
point on the course, 576m.<o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">What goes up… and so forth. Even
though I used to ride track with a supersport motorcycle and definitely get
kicks from the speed, I’m not quite comfortable on a tri-bike with 23mm tires
on a descent with one-eighty turns following each other and nothing but a few
bushes separating the road and drops of up to over a hundred meters. I guess
the ones probably making sandcastles at the same time back in Alcudia beach
keep me from being bothered about the minute or so lost on the 10km descent.<o:p></o:p></span></div>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Qmr-1PBYwwU/U3oPRHIo_TI/AAAAAAAAAeo/PICzKCVcfv8/s1600/0699_021154.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Qmr-1PBYwwU/U3oPRHIo_TI/AAAAAAAAAeo/PICzKCVcfv8/s1600/0699_021154.jpg" height="400" width="266" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">After the descent the road surface deteriorates
for a few kilometers. It gets to a point where I start to seriously question if
my bike will stay in one piece and I slow down just a little. That’s when one
guy comes past me. He is riding well and I can’t catch him even after returning
back to my target power.<o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">The fourty and some kilometers back
to Alcudia are lonely but fast on the flat roads from village to another. I
manage to catch a few heads still and feel good. I still have some of my
PowerBar gel solution left in my frame bottle and I down it before starting to
mentally prepare for the run. My time is more than five minutes better than
last year, even though I fell a bit under my goal power, to 279W Normalized
power. Yes!<o:p></o:p></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-TjD-3n5AkUA/U3mpqzdkFtI/AAAAAAAAAc8/q7K3HxtUe1Q/s1600/Mallorca+profile.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-TjD-3n5AkUA/U3mpqzdkFtI/AAAAAAAAAc8/q7K3HxtUe1Q/s1600/Mallorca+profile.tiff" height="96" width="400" /></a></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";"><br /></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">When I get to transition there’s a
hint of a cramp in my hamstring. I hope it will settle. I run through the
deserted T2 and slip into my new Saucony Type A6 racing shoes. I can see
there are only a few bikes racked but I fail to make a count. Fortunately my
support crew will be doing the job for me and put me back on the map shortly.<o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<h3>
<span lang="EN-US" style="font-family: Verdana; mso-ansi-language: EN-US;"><span style="color: #999999; font-size: large;">The Run</span></span></h3>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">The crowds after the transition and
on the beach boulevard are massive and very loud. It’s hard not to get over
excited and start too fast. I have to constantly remind myself of my goal pace
of 3:47/km, which would bring my run time just under 1h 20min and a new PB.
Just before the 2km sign I spot all of my girls and my wife’s sister’s family
who joined us here this year. As always, I get an enormous boost from seeing
the family cheering me on and suddenly the 19kms to go in the heat of about 30
degrees Celsius seems, well, bearable. “You’re ninth!” they yell as I quickly
high-five them and start the hunt. The signs of cramping are gone.<o:p></o:p></span></div>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-3Wb5q-tm2aI/U3oP_AznNOI/AAAAAAAAAe4/7WNbU04O7PY/s1600/0699_013974.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-3Wb5q-tm2aI/U3oP_AznNOI/AAAAAAAAAe4/7WNbU04O7PY/s1600/0699_013974.jpg" height="400" width="266" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">This is a familiar situation for
me, running my way through the field. All I got to do is try to stick to my
pace and be patient. Some of the ones ahead will melt and some are slower
runners in the first place. And sure enough, on the first lap of the three-loop
course I catch a few guys already. On the second lap it’s much harder to see who’s
in front because of the rapidly increasing amount of competitors on the course.
I think I pass yet another guy or two. Unfortunately, one guy flies right past
me as well and I don’t have chance to keep up with his pace. On the third lap,
there are already thousands of triathletes running on the same, a few meters
wide roads, and it’s impossible to see where the remaining few guys are.<o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">I pass the family for the last time
and try to pick up the pace just a little, effectively just barely holding it.
My legs are numb and fail to turn any faster. Time is ticking away and I try to
make the math if I’m going to make it under 1h 20min or not. I’ve got 15min to
run 4kms. That’s 3:45/km, isn’t it? I’m struggling with the simplest of calculations
and just go for it. At the last aid station, some 500m to go, I see a guy with
three different colored bands on his arm, meaning his from my age group and
about to finish as well. I gather all my remaining power and shoot past him and
hope he doesn’t have anything left to respond. Just before turning to the
finish line I make a quick look behind to see if he’s behind but I don’t see
him anymore. I run to the finish relieved and happy with my performance. <o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">It turns out I’m fourth in my age
group and 32. overall including the pros. I missed the run goal of 1h 20min by
36 seconds but managed still to improve my time by the same 36 seconds from
last year on the same course. My total time was 4:20:28, which is an
improvement of over nine minutes. I’d say that qualifies for a significant
improvement, just as I had planned! In addition, I would have got a slot to the
Ironman 70.3 World Championships in Canada, but once again decided to decline
due to scheduling issues.<o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="0" Name="Body Text"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";">This was a near perfect start to
the season and I’m confident that I’m on a good path of improving performance.
Finally, thank you for the support Pinja, Pyry, Lumi, Kati, Ville, Isa, Saga
and Mira! I couldn’t have done it without you ;)<o:p></o:p></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-VfPnBz0ZjXc/U3m6X_vEoiI/AAAAAAAAAeM/qNF180uPvL4/s1600/10333786_10152011134311568_624601535441860846_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-VfPnBz0ZjXc/U3m6X_vEoiI/AAAAAAAAAeM/qNF180uPvL4/s1600/10333786_10152011134311568_624601535441860846_o.jpg" height="400" width="223" /></a></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";"><br /></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";"><br /></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";"><br /></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";"><br /></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-font-family: "Arial Unicode MS";"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com4tag:blogger.com,1999:blog-718878986959027017.post-58603508285118063092014-05-09T20:19:00.001+03:002014-05-10T19:24:43.450+03:00Race Season 2014 Start. Ready. Get Set. Go!<div>
<br /></div>
<div>
<div class="separator" style="clear: both;">
<a href="https://lh4.googleusercontent.com/-Ui5bgtW5zCY/U20ODFyiEnI/AAAAAAAAAcA/YaCMKW8FZFo/s640/blogger-image--1941611649.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="186" src="https://lh4.googleusercontent.com/-Ui5bgtW5zCY/U20ODFyiEnI/AAAAAAAAAcA/YaCMKW8FZFo/s400/blogger-image--1941611649.jpg" width="400" /></a></div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">White beach, turquoise sea, palm trees and the mountains. It's Ironman 70.3 Mallorca!</span></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Follow tomorrow's race here:</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<a href="http://eu.ironman.com/triathlon/coverage/detail.aspx?race=mallorca70.3&y=2014#axzz31EnxC6Io"><span style="font-family: Arial, Helvetica, sans-serif;">http://eu.ironman.com/triathlon/coverage/detail.aspx?race=mallorca70.3&y=2014#axzz31EnxC6Io</span></a></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">My race starts at 8:15 CET in the fourth wave of the day. You can track me here:</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<a href="http://eu.ironman.com/triathlon/coverage/athlete-tracker.aspx?race=mallorca70.3&y=2014#axzz31EnxC6Io"><span style="font-family: Arial, Helvetica, sans-serif;">http://eu.ironman.com/triathlon/coverage/athlete-tracker.aspx?race=mallorca70.3&y=2014#axzz31EnxC6Io</span></a><br />
<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0Alcudia Garden Aparthotel Avinguda Platja, 1, Alcúdia39.841647 3.127696tag:blogger.com,1999:blog-718878986959027017.post-40313080090330081582014-05-05T09:00:00.000+03:002014-09-17T23:01:02.700+03:00Saucony Running Shoes<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-6KmHoG7_5QQ/U2au8H2FmFI/AAAAAAAAAbw/A39a9a1rsIQ/s1600/saucony_logo_web.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-6KmHoG7_5QQ/U2au8H2FmFI/AAAAAAAAAbw/A39a9a1rsIQ/s1600/saucony_logo_web.gif" height="95" width="400" /></a></div>
<span style="font-family: Arial; mso-hansi-font-family: "Arial Unicode MS";"><br /></span>
<span style="font-family: Arial; mso-hansi-font-family: "Arial Unicode MS";"><br /></span>
<span style="font-family: Arial; mso-hansi-font-family: "Arial Unicode MS";"><br /></span>
<span style="font-family: Arial; mso-hansi-font-family: "Arial Unicode MS";">After
last season I started looking for </span><span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">a new
running shoe brand for me to race and train in. I felt that Asics, that I used
to wear, were starting to fall behind of the positive trend we are now seeing
on the running shoe market. Shoes are being stripped down from unnecessary
stability and pronation control features with the idea that the foot itself can
do a better job at it.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">While I liked the Hyperspeed 5
racing shoe, I failed to find a good shoe for everyday training in Asics' otherwise
impressive lineup of shoes. First of all they all seemed to have an overly
steep heel-to-toe drop of 12mm, which interfered with my gait, steering me
towards heel striking. Second, the shoes were quite heavy and ridiculously
expensive, at least here in Finland.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">I had read good reviews about
<a href="http://www.saucony.com/" target="_blank">Saucony's shoes</a> and really liked their designs so I decided to give them a go.
I bought a pair of Kinvara 4 New York Marathon special editions and haven't
looked back.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br />
<br />
<a name='more'></a><br /></div>
<h3>
<span style="font-family: Verdana;"><span style="color: #999999; font-size: large;">Kinvara 4</span></span></h3>
<div class="MsoBodyText">
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial;">Weight: 224grams (size 9)</span><span style="font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial;">Heel drop: 4mm</span><br />
<span lang="EN-US" style="font-family: Arial;"><br /></span></div>
</div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-5XJwQSTFyrw/U2aZd85kCoI/AAAAAAAAAbY/EpV3jWZ3-Ws/s1600/IMG_1373.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-5XJwQSTFyrw/U2aZd85kCoI/AAAAAAAAAbY/EpV3jWZ3-Ws/s1600/IMG_1373.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Regular version of the Kinvara 4</span></td></tr>
</tbody></table>
</span></div>
<div class="MsoBodyText">
<br />
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">My feet felt at home right away in
the fourth iteration of the highly praised Kinvara. The shoe is light enough to
be raced and yet sufficiently cushioned for everyday use. The low heel drop
encourages to midfoot strike and has increased my cadence a bit, both of these
factors reducing the impact forces to the foot.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">The upper fits snugly and is made
out of a breathable mesh. There are no hot spots inside the shoe and I wouldn't
hesitate to run them without socks. The flexible sole is made from EVA+ foam
with some rubber added to places of higher wear. The shoe has good traction on
dry and wet surfaces. The design of the shoe stands out from the mass and as
with most Saucony shoes, there are plenty of color options available.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">There's really nothing that I can
think of that I wouldn't like about this shoe. It quickly became my go-to
everyday shoe from occasional track workouts to 20+km long runs. I haven't had
a single problem with them and can wholeheartedly recommend them to most
runners.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<h3>
<span lang="EN-US" style="font-family: Verdana;"><span style="color: #999999; font-size: large;">Virrata 2</span></span></h3>
<div class="MsoBodyText">
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial;">Weight: 190grams (size 9)</span><span style="font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial;">Heel drop: 0mm</span><br />
<span lang="EN-US" style="font-family: Arial;"><br /></span></div>
</div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-_qV3KmujhuY/U2OBNd1RkQI/AAAAAAAAAaw/_fpKFle4v8E/s1600/IMG_1241.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-_qV3KmujhuY/U2OBNd1RkQI/AAAAAAAAAaw/_fpKFle4v8E/s1600/IMG_1241.jpg" height="300" width="400" /></a></div>
<span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span><br />
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">After my good experience with the
Kinvaras, I decided to try another raved-about shoe from the Saucony lineup.
The Virrata 2 is in many ways quite similar shoe as the Kinvara, but it goes a
bit further with the heel drop reduced to zero and it's even lighter.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">The upper is made of similar mesh
as the Kinvaras and the very flexible sole with a triangular lug pattern also
uses EVA+ foam. Rubber is used only sparingly in strategic spots to reduce
weight. The bright green/red color scheme I got might cause some innocent
pedestrian a migraine but at least it's only very temporary as I'll speed away
in these babies.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">Instructed by some review, I got
the Virratas half a size bigger than the Kinvaras and found the fit to be
perfect and sock-like. There is a tad more room in the forefoot allowing the
foot to splay while in contact with the ground. After an initial couple of
consecutive runs in Virratas, I felt my Achilles getting just a bit sore from
the extra work they were getting because of the lowered heels. I let them rest
for the next two or so runs in the Kinvaras and then returned to Virratas and
haven't had an issue since. I've now used the Virratas on long runs, during speed
work and everything in between. The ride is soft and well cushioned even though
the shoes are in the racing flat category by their weight.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">There is only one problem with the
Virratas that comes to mind and that's the difficulty to choose between them and
the Kinvaras when going out for a run. Saucony has managed to create two great
allround performers!</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<h3>
<span lang="EN-US" style="font-family: Verdana;"><span style="color: #999999; font-size: large;"><b>Type A6</b></span></span></h3>
<div class="MsoBodyText">
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial;">Weight: 156grams (size 9)</span><span style="font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial;">Heel drop: 4mm</span><br />
<span lang="EN-US" style="font-family: Arial;"><br /></span></div>
</div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";"><a href="http://4.bp.blogspot.com/-pwfru9u276k/U2PYNJ-plhI/AAAAAAAAAbA/rn18V8QPxxg/s1600/IMG_1333.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-pwfru9u276k/U2PYNJ-plhI/AAAAAAAAAbA/rn18V8QPxxg/s1600/IMG_1333.jpg" height="300" width="400" /></a></span></div>
<span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br />
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">Even though both the Kinvara 4 and
the Virrata 2 can double as a racer at least on the longer distances, I wanted
also a purpose built pure racing flat in my arsenal. I was lucky enough to get
my hands on the completely overhauled Type A6 racer, whose previous
incarnations have been regulars on the podiums in races of up to ironman distance.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">Once again, the upper is of
breathable mesh with a seamless construction which is nice for everyone who
likes to run without socks. The sole has a special EVA blend with rubber
surface to give plenty of traction. There are drain holes which is almost a
requirement for me as I tend to soak myself in water in every aidstation during
triathlons in my bid to keep core temperature down. Additionally, there's
another welcome feature for triathlons in the form of string loops on the heel
and on the tongue that can be used to quickly pull the shoes on in T2. The heel
drop is a modest 4mm.</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-hansi-font-family: "Arial Unicode MS";">The fit is perfect for me in the
same size as the Virrata 2. Type A6 feels like an extension of the foot and
gives a firm but responsive ride. Thus far I've ran a couple of track sessions
and one road race with the A6 and can't complain. It feels fast and literally
encourages you to run harder!</span><span style="font-family: Arial; mso-bidi-font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-xlE2s_iaCFo/U2PY9nFjUZI/AAAAAAAAAbI/jjAgE3vCClk/s1600/IMG_1332.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-xlE2s_iaCFo/U2PY9nFjUZI/AAAAAAAAAbI/jjAgE3vCClk/s1600/IMG_1332.jpg" height="240" width="320" /></a></div>
<br /></div>
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="0" Name="Body Text"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoBodyText">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-32922410186908004102014-04-29T10:00:00.000+03:002014-09-17T23:34:25.547+03:00TRAINING MY WAY part IV<h2>
<span style="color: #0b5394; font-family: Verdana, sans-serif; font-size: large;">Functional Strength</span></h2>
<div>
<span style="color: #073763; font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Oyw0MQw0qvA/U11x9cJ0jPI/AAAAAAAAAZ8/dsWH_hs-8WE/s1600/barbell-sun-1bw-1024x574.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Oyw0MQw0qvA/U11x9cJ0jPI/AAAAAAAAAZ8/dsWH_hs-8WE/s1600/barbell-sun-1bw-1024x574.jpg" height="223" width="400" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">I used to be really into weights. Actually, that was all the training I did for several years. 3-4 times a week with specific days for every big muscle groups. By my current standards, I was in pretty strong condition. I mean, we used to call </span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">washers</span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"> the barbell weights of 10kg and under. Nowadays, that's often pretty much all I'm using at the gym! I guess I can admit it now, the sole goal was to grow muscles bigger because that's what looks good. Right? </span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"></span><br />
<a name='more'></a><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">When it comes to age-group level endurance training, strength workouts have traditionally had a smaller role than they really deserve. Fortunately there seems to be a change in attitudes going on and now all the magazines and coaches talk about functional strength training as an integral part of endurance training programs. What is it about this strength training then that endurance athletes should be so interested in and spend their precious hours doing it while they could be out there running or riding? It's not about growing muscles, I can assure you!</span></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Functional training to me is about strengthening those muscular pathways needed in swimming, biking and running. It's also about maintaining adequate mobility and teaching the body to recruit more muscle cells to do the work when training and racing. All the hours spent in the saddle and running make sure that you won't build too much muscle mass, you'll just become more efficient and redundant to injuries.</span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">To be effective, functional strength training should be integrated to the training program and there should be similar progression in load, volume and specificity as in the other three sports. Now, I'm the first one to admit, it's often the strength training that gets dumped when I'm constrained by time available for training. This can also happen when the weather outside is just too good to be sweating at the gym. But just there lies perhaps a misunderstanding about the concept of strength training for endurance sports. A lot of the work can be done home or outside with only few training aids.</span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-DhbaPm0yusA/U17N_LJ479I/AAAAAAAAAaM/2lzI-Pr6_HU/s1600/core-training.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-DhbaPm0yusA/U17N_LJ479I/AAAAAAAAAaM/2lzI-Pr6_HU/s1600/core-training.jpg" /></a></div>
<br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">My weekly strength workouts normally consist of 2-3 short, 20-30min blocks of mainly core strengthening and stabilizing exercises at the end of a run or swim session. </span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">During the earlier parts of the season I'll do a circuit type session every week with movements using my own weight to get adapted for the heavier loads that will follow.</span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"> Later, I'll head to the gym for an hour once a week to do some work with bigger weights. I should probably do another session, but this is where I'm at, at the moment. My reasoning for these maximum strength type workouts is that I'm getting enough endurance training already by doing the three sports of triathlon. I don't need to work it at the gym anymore. There are also some studies confirming the benefits of heavy weights and few repetitions for cyclists and runners alike. Important thing here, though, is to remember not to overdo it and get injured in the gym. Avoiding injuries was, after all, one of the main reasons to go there in the first place.</span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">I can really feel the gained strength on the bike while doing low cadence work with high power output or while doing hill reps running. My core muscles help me maintain my form longer and channel all the power to the ground and pedals. Being strong is definitely advantageous on the final kilometers of an ironman marathon!</span></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-4416534139751738792014-04-21T23:54:00.001+03:002014-09-17T23:02:32.150+03:00Garmin Vector Powermeter<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #444444;"></span></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="height: 266px; width: 484px;"><span style="height: 266px; left: -1px; mso-ignore: vglayout; position: relative; top: 0px; width: 484px; z-index: 251659264;"></span></span><!--[endif]--><!--[if gte vml 1]></o:wrapblock><![endif]--><br clear="ALL" style="mso-ignore: vglayout;" /></span> <b><span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: 14.0pt;"><o:p></o:p></span></b></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-W5wTLsLKsiU/U1VrPw-UVQI/AAAAAAAAAZA/q0pyjzAoeRI/s1600/garmin-vector-bicycle-pedal-power-measurement-meter3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-W5wTLsLKsiU/U1VrPw-UVQI/AAAAAAAAAZA/q0pyjzAoeRI/s1600/garmin-vector-bicycle-pedal-power-measurement-meter3.jpg" height="218" width="400" /></a></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">I have been training with power almost since the beginning of my short triathlon career. My first powermeter wasn't on the bike itself, but on the Tacx Bushido indoor trainer that I bought in 2009 mainly to be able to ride also during the winters. I learned pretty quickly to appreciate power as a training metric and learned myself all the tricks from <a href="http://www.trainingandracingwithapowermeter.com/">Training And Racing With Powermeter</a> by H. Allen and A. Coggan. For a long time I was looking for a suitable powermeter also for my bike so that I could use power when riding outside as well as racing. While there were many products on the market, none of them seemed to fulfill all my criteria. I wanted the powermeter to be:<o:p></o:p></span></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.blogger.com/blogger.g?blogID=718878986959027017" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText" style="margin-left: 24.0pt; mso-list: l2 level2 lfo1; tab-stops: list 24.0pt; text-indent: -12.0pt;">
<!--[if !supportLists]--><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><span style="mso-list: Ignore;">-<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US">Accurate and consistent</span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><o:p></o:p></span></span></div>
<div class="MsoBodyText" style="margin-left: 24.0pt; mso-list: l4 level2 lfo2; tab-stops: list 24.0pt; text-indent: -12.0pt;">
<!--[if !supportLists]--><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><span style="mso-list: Ignore;">-<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US">Easily transferrable between bikes</span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><o:p></o:p></span></span></div>
<div class="MsoBodyText" style="margin-left: 24.0pt; mso-list: l3 level2 lfo3; tab-stops: list 24.0pt; text-indent: -12.0pt;">
<!--[if !supportLists]--><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><span style="mso-list: Ignore;">-<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US">Not tied to only one wheelset</span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><o:p></o:p></span></span></div>
<div class="MsoBodyText" style="margin-left: 24.0pt; mso-list: l1 level2 lfo4; tab-stops: list 24.0pt; text-indent: -12.0pt;">
<!--[if !supportLists]--><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><span style="mso-list: Ignore;">-<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US">Reasonably priced</span><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><o:p></o:p></span></span></div>
<div class="MsoBodyText" style="margin-left: 24.0pt; mso-list: l5 level2 lfo5; tab-stops: list 24.0pt; text-indent: -12.0pt;">
<!--[if !supportLists]--><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><span style="mso-list: Ignore;">-<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US">Light</span><!--[if gte vml 1]><v:shape
id="_x0000_s1026" type="#_x0000_t75" style='position:absolute;left:0;
text-align:left;margin-left:164.4pt;margin-top:16.8pt;width:317.45pt;height:238.1pt;
z-index:251660288;visibility:visible;mso-wrap-style:square;
mso-wrap-distance-left:12pt;mso-wrap-distance-top:12pt;
mso-wrap-distance-right:12pt;mso-wrap-distance-bottom:12pt;
mso-position-horizontal:absolute;mso-position-horizontal-relative:margin;
mso-position-vertical:absolute;mso-position-vertical-relative:line'
wrapcoords="-3 -5 -3 21591 21593 21591 21593 -5 -3 -5" strokeweight="1pt"> <v:stroke miterlimit="4"/> <v:imagedata src="file://localhost/Users/mjd/Library/Caches/TemporaryItems/msoclip/0clip_image003.jpg"
o:title=""/> <w:wrap type="through" anchorx="margin" anchory="line"/> </v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span lang="EN-US" style="font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-hansi-font-family: Helvetica; mso-text-raise: 2.0pt; position: relative; top: -2.0pt;"><o:p></o:p></span></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Last year when Garmin finally released its long-awaited Vector powerpedals, at least on paper, I had found what I was looking for. I received my Vectors, among some other Garmin products, early February when Garmin started to sponsor me. That was one happy afternoon! It felt like Christmas again opening the package.<o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"></span><br />
<a name='more'></a><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span id="goog_1105850855"></span><span id="goog_1105850856"></span><br />
</span></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-YdixOGDeRNk/U1Vr27g79qI/AAAAAAAAAZI/VOkTuuQKlf0/s1600/IMG_1213.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-YdixOGDeRNk/U1Vr27g79qI/AAAAAAAAAZI/VOkTuuQKlf0/s1600/IMG_1213.JPG" height="300" width="400" /></a></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">I've now been using the pedals for over two months in all kinds of conditions ranging from riding indoors on the trainer, outside at -15 degrees Celsius, at +25 degrees Celsius, at sea level and at 2500+ meters, on a road bike and on a triathlon bike. I can honestly say they've worked very well for me and I'm very, very happy with them! They are everything I wanted from them, plus some.<o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">I'm going to shortly cover here some of my experiences with the Vectors. For an in-depth review visit <span class="Hyperlink0" style="color: #444444;"><a href="http://www.dcrainmaker.com/2013/09/garmin-vector-review.html">DCRainmaker.com</a></span>. As always in his reviews, he has left no rock unturned covering all the features and aspects of the product.</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoBodyText">
<h4>
<b><span lang="EN-US" style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: large;">The pedals and installation</span></b></h4>
</div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US">The Garmin Vector powermeter consists of Look Ke</span><span lang="EN-US">o compatible pedals, pedal spindles that contain the powermeter itself and Ant+ transmitter pods that attach between the spindles and the crankarms. In addition, an Ant+ compatible bike computer is needed. I'm using Garmin FR910XT myself as it's still the best one for a triathlete. The weight gain from the powermeter is basically negligible. <o:p></o:p></span></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<a href="https://www.blogger.com/blogger.g?blogID=718878986959027017" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Installation to a bike doesn't require any more mechanic's skills than installing normal pedals, but it is very important to use the correct amount of torque (34-40Nm) as described in the instructions. Otherwise the power shown might be erratic. The other important thing is to follow the simple protocol for calibrating the pedals before every ride. All of this shouldn't take more than 5 minutes and you're ready to hit it. Sweet!</span><br />
<span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-ZfFeaK7XrYw/U1V2RUDJlvI/AAAAAAAAAZY/O-BGsyyrv2Q/s1600/Garmin-Vector-power-meter.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-ZfFeaK7XrYw/U1V2RUDJlvI/AAAAAAAAAZY/O-BGsyyrv2Q/s1600/Garmin-Vector-power-meter.jpg" height="320" width="320" /></a></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
</div>
<div style="text-align: center;">
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="0" Name="Body Text"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
table.TableNormal
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-unhide:no;
mso-style-parent:"";
mso-padding-alt:0cm 0cm 0cm 0cm;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></div>
<table border="1" cellpadding="0" cellspacing="0" class="TableNormal" style="background: white; border-collapse: collapse; border: none; margin-left: 5.4pt; mso-border-alt: solid black .25pt; mso-border-insideh: .25pt solid black; mso-border-insidev: .25pt solid black; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-table-layout-alt: fixed; mso-yfti-tbllook: 1184; width: 249px;">
<tbody>
<tr style="height: 198.55pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0; mso-yfti-lastrow: yes;">
<td style="border: solid #357CA2 2.25pt; height: 198.55pt; padding: 4.0pt 4.0pt 4.0pt 4.0pt; width: 249.45pt;" valign="top" width="249"><div class="Taulukkotyyli2">
<br /></div>
<div align="center" class="Taulukkotyyli2" style="text-align: center;">
<b><span lang="EN-US" style="font-family: Arial; font-size: 14.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">Easy 5-step installation:</span></b><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></b></div>
<div class="Taulukkotyyli2">
<br /></div>
<div class="Taulukkotyyli2" style="margin-left: 19.65pt; mso-list: l0 level1 lfo1; tab-stops: list 19.65pt; text-indent: -19.65pt;">
<!--[if !supportLists]--><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">Install pedals with the correct torque of 3</span><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-bidi-font-family: Helvetica;">4</span><span lang="EN-US" style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">-40Nm</span><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
<div class="Taulukkotyyli2" style="margin-left: 19.65pt; mso-list: l0 level1 lfo1; tab-stops: list 19.65pt; text-indent: -19.65pt;">
<!--[if !supportLists]--><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">Remove tensions by sprinting a few times</span><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
<div class="Taulukkotyyli2" style="margin-left: 19.65pt; mso-list: l0 level1 lfo1; tab-stops: list 19.65pt; text-indent: -19.65pt;">
<!--[if !supportLists]--><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">Ride with increasing cadence from </span><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-bidi-font-family: Helvetica;">7</span><span lang="EN-US" style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">0 to </span><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-bidi-font-family: Helvetica;">9</span><span lang="EN-US" style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">0
rpm to determine installation angles</span><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
<div class="Taulukkotyyli2" style="margin-left: 19.65pt; mso-list: l0 level1 lfo1; tab-stops: list 19.65pt; text-indent: -19.65pt;">
<!--[if !supportLists]--><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #6dc037; font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">Perform static calibration</span><span style="color: #6dc037; font-family: Arial; font-size: 12.0pt; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
<div class="Taulukkotyyli2" style="margin-left: 19.65pt; mso-list: l0 level1 lfo1; tab-stops: list 19.65pt; text-indent: -19.65pt;">
<!--[if !supportLists]--><span style="color: #7f7f7f; font-family: Arial; font-size: 12.0pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US" style="color: #6dc037; font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">Perform dynamic calibration</span><span style="color: #6dc037; font-family: Arial; font-size: 12.0pt; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
<div class="Taulukkotyyli2">
<br /></div>
<div class="Taulukkotyyli2">
<br /></div>
<div align="center" class="Taulukkotyyli2" style="text-align: center;">
<b><span lang="EN-US" style="font-family: Arial; font-size: 16.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica;">Ride!</span></b><o:p></o:p></div>
</td>
</tr>
</tbody></table>
<b><span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999; font-size: large;"><br /></span></span></b>
<br />
<h4>
<b><span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999; font-size: large;">Everyday Use</span></span></b></h4>
</div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">As I said, the Vectors have performed well for me and I have now been able to take power training also outside in addition to the rides on the trainer. The power values compare fairly well with my Tacx Bushido readings. Vector readings are about 5% lower than Bushido's but they track each other nicely. Based on various reports I've read, I'm inclined to believe that Garmin is the more accurate one between these two. Additionally, on longer/harder trainer rides, I've noticed that Bushido readings tend to drift up a little due to tire and the brake warming up.<o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span lang="EN-US" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">One of the nice new features that the Vector is bringing to the table is pedaling balance. Being actually two separate power sensors, the Vector can measure accurately the individual inputs of both legs. Wether this is actually useful data at the moment without much research done in this field, remains debatable. At least I've noticed that the balance between legs depends on several factors e.g. cadence, total power, fatigue and that my left leg is predominant even though I'm right handed.<o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-EICv3Sk0dcs/U1V-K8KWHEI/AAAAAAAAAZo/WWtehfFNoek/s1600/pb.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-EICv3Sk0dcs/U1V-K8KWHEI/AAAAAAAAAZo/WWtehfFNoek/s1600/pb.tiff" height="166" width="400" /></a></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span lang="EN-US" style="color: #999999; font-size: large;">Racing With Power</span></b></span></h4>
</div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US">One of the primary reasons for me to get a powermeter was to be able to pace my race effort on the bike more evenly, thus leaving more to the tank for running. My first race with Vector is yet to come (Ironman 70.3 Mallorca in May) but I've noticed already on training rides just how easy it is to start too hard with subsequent decline in performance. Racing with only perceived effort or a heart rate monitor, this can be hard</span><span lang="EN-US"> to spot. This can make all the difference when it</span><span lang="EN-US" style="mso-ascii-font-family: Helvetica;">’</span><span lang="EN-US">s 180km you</span><span lang="EN-US" style="mso-ascii-font-family: Helvetica;">’</span><span lang="EN-US">re riding!<o:p></o:p></span></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US"><br /></span></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US">Riding with a powermeter doesn't </span>necessarily make you go faster on the bike, but when used smartly, it can save you some precious energy for that marathon you still have ahead of you. I'm really looking forward to get to race with the Vector!</span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US"><br /></span></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br />
</span></div>
<!--[if !mso]> <style>
v\:* {behavior:url(#default#VML);}
o\:* {behavior:url(#default#VML);}
w\:* {behavior:url(#default#VML);}
.shape {behavior:url(#default#VML);}
</style> <![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves>false</w:TrackMoves> <w:TrackFormatting/> <w:HyphenationZone>21</w:HyphenationZone> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>FI</w:LidThemeOther> <w:LidThemeAsian>JA</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:EnableOpenTypeKerning/> <w:DontFlipMirrorIndents/> <w:OverrideTableStyleHps/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="0" Name="Body Text"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
table.TableNormal
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-unhide:no;
mso-style-parent:"";
mso-padding-alt:0cm 0cm 0cm 0cm;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
</style> <![endif]--><!--[if gte mso 9]><xml> <o:shapedefaults v:ext="edit" spidmax="1028"/> </xml><![endif]--><!--[if gte mso 9]><xml> <o:shapelayout v:ext="edit"> <o:idmap v:ext="edit" data="1"/> </o:shapelayout></xml><![endif]--> <!--StartFragment--> <!--EndFragment--><br />
<div class="MsoBodyText">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-32428893699430483342014-03-16T08:56:00.000+02:002014-09-17T23:34:47.416+03:00TRAINING MY WAY part III<h3>
<b><span style="color: #0b5394; font-family: Verdana, sans-serif; font-size: large;"><br /></span></b></h3>
<h2>
<b><span style="color: #0b5394; font-family: Verdana, sans-serif; font-size: large;">Nutrition</span></b></h2>
<div class="MsoBodyText">
<o:p></o:p></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;">I'm going
to have to disappoint those of you waiting for delicious easy-to-cook receipts
on this one. I'm not going to reveal to be on some super trendy come-and-go
diet either. What I will do is cover some of the very basic things that <i>I</i>
think are important in an endurance athlete's diet. In addition, I'm giving a
brief look at planning my race nutrition.</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<br />
<a name='more'></a><br /></div>
<h4>
<span style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-US">Everyday Eating</span></span></h4>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;">Now, I
like my food and I guess it's fair to say, often quite a lot of it. I'm not the
guy you want to share your check with in a restaurant. Nine times out of ten
you'd just end up paying for my seemingly endless appetite. It's probably
needless to say I'm not exactly counting my calories but prefer to go by the
feeling instead. This is not to say I wouldn't pay attention at all of what I
eat however. As an endurance athlete I do need a lot of calories but it's not
indifferent where the calories come from. Last year I read a quote from two
time Ironman World Champion Chris "Macca" McCormack that said something on the lines that if
you cut carbs out of your diet, your training might suffer. Take away proteins
and you'll have malnutrition within months. Remove fat - you'll face incapacitation within a few weeks. It's easy to see that a balanced diet with all
three macronutrients is essential for endurance performance. I will leave the
debate about the exact percentages of each macronutrient one should eat to the
better educated.</span><o:p></o:p></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span></div>
<div class="MsoBodyText">
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-3sUTIxPW6rY/UyTe30rKnkI/AAAAAAAAAYA/_A07HPf7wXU/s1600/photos.demandstudios.com-getty-article-232-249-166668846_XS.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-3sUTIxPW6rY/UyTe30rKnkI/AAAAAAAAAYA/_A07HPf7wXU/s1600/photos.demandstudios.com-getty-article-232-249-166668846_XS.jpg" height="132" width="200" /></a><a href="http://1.bp.blogspot.com/-AQ3I0yOy0q0/UyTeAomobDI/AAAAAAAAAX4/iXNzlw9Z9L4/s1600/raw-vegan-diet-nuts-and-seeds.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-AQ3I0yOy0q0/UyTeAomobDI/AAAAAAAAAX4/iXNzlw9Z9L4/s1600/raw-vegan-diet-nuts-and-seeds.jpg" height="131" width="200" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-4vwWn1bExu4/UyTncGkhkrI/AAAAAAAAAYc/5UTcCXQ_ikw/s1600/salmon_help_headache_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-4vwWn1bExu4/UyTncGkhkrI/AAAAAAAAAYc/5UTcCXQ_ikw/s1600/salmon_help_headache_2.jpg" height="141" width="200" /></a></div>
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;">As I said
already, I like to go by the feeling and adjust my calorie intake by varying
mainly the amount of carbs according to the phase of the season. During
offseason I don't need that much energy and cut back from carbs. During high
workload training phase I can eat pretty much as much as I want and still my
weight tends to drop a little. When it's time to taper for a race and there is
a reduction in training, I'll cut back a bit from total calories but maintain
the intake of carbs to fill the body's glycogen stores for the race. I don't do
any special carbo-loading procedures anymore as I found them only upsetting my stomach
and making me feel bloated without any performance advantage.</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;">In
pursuit of a healthy and balanced diet, at home we cook all our foods by
ourselves and try to use mostly unprocessed ingredients and lots of fresh
vegetables. My hallmark breakfast consists of muesli and a handful of different
nuts and seeds on top of plain Greek yoghurt with a bit of honey and cocoa
nibs. And of course coffee!</span><span lang="EN-US"> </span><span lang="EN-US" style="mso-ansi-language: EN-US;">Without being obsessed about it I've been
limiting the use of wheat for about a year and feel it's for the better. When
we do use wheat, for pasta for example, we try to at least use whole grain. I
do not eat sweets but I am sucker for the occasional chocolate and icecream.</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<a href="http://4.bp.blogspot.com/-u9qwmHRECpQ/UyTWgf8sn7I/AAAAAAAAAXc/oy4OXTNA6O4/s1600/10869731-1384450307-430988.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-u9qwmHRECpQ/UyTWgf8sn7I/AAAAAAAAAXc/oy4OXTNA6O4/s1600/10869731-1384450307-430988.jpg" height="200" width="200" /></a><br />
<br />
<br /></div>
<h4>
<span style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: large;"><span lang="EN-US">Training and Racing Fuel</span></span></h4>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;">I'm a
long time user of <a href="http://www.powerbar.com/" target="_blank">PowerBar</a> products when it comes for specific sports energy.
Since last August I've also been lucky enough to be sponsored by their Finnish
importer, <a href="http://www.pyka.fi/yhteystiedot/pyka-oy/" target="_blank">Pyka</a>. This suits me more than well because most of the races opt for
PowerBar as the fuel provided at the aid stations. </span></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;">When
calculating the required amount of calories for races, I have been using PhD
Paul Larsen's <a href="http://www.never-bonk.com/" target="_blank">Never-Bonk application</a>. Basically I'm trying to get in about 100 g of carbs every hour during long course racing because that's about as much the
body can digest according to some studies. This consists of a shot of PowerGel
every 20 minutes and about 0,75 liters of IsoActive sports drink in an hour.
The need for liquids varies obviously with the conditions and the effort I'm
working at and if necessary I'll have some water as well. After training sessions I'll have a PowerBar recovery drink or protein bar at least when I've planned for another session later during the day or if the next meal is further than 30 minutes away. I believe it's very important for the recovery to get some protein and carbs immediately after the training.</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-BK3YSTX8YDI/UyTYIU1SbQI/AAAAAAAAAXo/t4gG9-YUV8U/s1600/plan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-BK3YSTX8YDI/UyTYIU1SbQI/AAAAAAAAAXo/t4gG9-YUV8U/s1600/plan.jpg" height="170" width="400" /></a></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /></span></span></div>
<div class="MsoBodyText">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-7194323312426825872014-03-01T10:00:00.000+02:002014-09-17T23:35:33.189+03:00TRAINING MY WAY part II<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-TSzYLdAyrEY/UxED9bv62PI/AAAAAAAAAW4/x54UGwwFfYs/s1600/sleep-more-perform-better-2-300x187.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-TSzYLdAyrEY/UxED9bv62PI/AAAAAAAAAW4/x54UGwwFfYs/s1600/sleep-more-perform-better-2-300x187.jpg" /></a></div>
<br />
<br />
<h3>
<span style="color: #0b5394; font-family: Verdana, sans-serif; font-size: large;"><b>Rest and Recovery</b> </span></h3>
<div style="background-color: white; font-size: 13px;">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="background-color: white;">
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">I <span lang="EN-US">wrote about
planning the training in <a href="http://jensdahlman.blogspot.fi/2014/02/training-my-way-part-i.html" target="_blank">Part I</a> of this four part Training My Way post. Now, if
everything was perfect, we would have planned and executed our training so as
to be always fresh and ready for the key training sessions. Often life changes
things a little however, and we will find ourselves tired earlier than
expected. Then, you will <i>have</i> to be able to listen to your body and
adapt the plan accordingly. I've found this to be a lot harder than it sounds.
Triathletes are usually goal driven and very motivated and it's hard to step
away from the path you've chosen. Also, to make positive adaptations to our
fitness, we'll have to push our limits a bit but it can be a fine line between
over-training and over-reaching, which, when applied correctly, leads to supercompensation.
You have to maintain clear sight of the big picture and make decisions so that
you'll eventually reach your goals. I like to guide my decisions with questions
like: "Do I have to miss tomorrow's key session or will the quality of it
suffer if I'll push through today's session even though I'm really
tired?".</span><o:p></o:p></span></div>
<div class="MsoBodyText">
<br />
<a name='more'></a><br /><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-__GKJbHdC9Q/UxEFG9TPtRI/AAAAAAAAAXE/0Ioybd8wGag/s1600/yakovlev.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-__GKJbHdC9Q/UxEFG9TPtRI/AAAAAAAAAXE/0Ioybd8wGag/s1600/yakovlev.png" height="190" width="320" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US">It has been
stated by many coaches and athletes that the single most important contributor
to the recovery of an athlete is sleep. I've always managed with a little less
sleep, an ability I've inherited from my mother who I remember sleeping as
little as four hours a night when I was a kid and she was making a career. For
me, around six hours was often enough when I was a student but now with an
additional stressor from the training, I need to get closer to eight hours of
sleep a night. This here is probably the biggest limiter for my improvement as
a triathlete at the moment. As a pilot I would have a decent amount of time to
train, even as much as twenty hours a week, because of flight regulations on
maximum duty hours. But having to fly through half a dozen time zones and
basically missing two nights of sleep every week and then trying to sleep when
the body says it's day has naturally a big influence on my ability to recover.
If I try to dismiss this fact, the sleep deprivation leads quickly to lower
performance and I get sick easily. For this reason I'm keeping a sleep log,
aiming to maintain at least the average sleeping time at around eight hours.
Sometimes I'm also using an iPhone application called <a href="https://itunes.apple.com/gb/app/sleep-time-alarm-clock-sleep/id555564825?mt=8" target="_blank">Sleep Time</a> to monitor the
quality of sleep. I don't know about the accuracy or even the usefulness of the
data, but at least it makes for nice graphs and statistics.</span></span></div>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-DIsQrUhW4Wk/UxDxsVzfZBI/AAAAAAAAAWc/6TKYCggT7lE/s1600/screen568x568.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-DIsQrUhW4Wk/UxDxsVzfZBI/AAAAAAAAAWc/6TKYCggT7lE/s1600/screen568x568.jpeg" height="320" width="180" /></a></div>
<br />
<br /></div>
<div class="MsoBodyText">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US"><a href="https://www.omegawave.com/" target="_blank">Omegawave</a> is
another app or service I'm using to monitor my system. Of course the most
important thing in order to stay healthy and to be able to train efficiently is
to listen to yourself. But sometimes things happen so gradually that it's hard
to detect the symptoms of, for example, overtraining. Omegawave can be really
helpful in this regard. During this spring,</span><span lang="EN-US"> </span><span lang="EN-US">they're going to launch a big update and some new
features including training plans that adapt according to the daily
measurements. I'm looking forward to it!</span></span></div>
<div class="MsoBodyText">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-cVwuJnEikcA/UxDwZ9IWILI/AAAAAAAAAWQ/sUP9H3gTaVE/s1600/IMG_1236.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-cVwuJnEikcA/UxDwZ9IWILI/AAAAAAAAAWQ/sUP9H3gTaVE/s1600/IMG_1236.JPG" height="320" width="185" /></a></div>
<br />
<br /></div>
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:HyphenationZone>21</w:HyphenationZone>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>FI</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="0" Name="Body Text"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normaali taulukko";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
border:none;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoBodyText">
<span lang="EN-US"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">As my
training log, I've been using <a href="http://home.trainingpeaks.com/" target="_blank">TrainingPeaks</a> for over two years now. For those
unfamiliar with this very popular web-based service, they have a system, which
gives you a score (TSS, Training Stress Score) for all of your training
sessions based on the intensity and time of the session. For different sports
there are different ways to determine the intensity and for example in swimming
and running your pace is compared to your threshold pace and in cycling the
Watts you put out are compared to your threshold power. Intensity can be also
heart rate based. This system allows you to compare the stress effects of
totally different training sessions and to estimate the cumulative effect of
all the sessions together. I've found this to be very helpful in optimizing my
training and aiming the peak fitness for A-races. Highly recommended!</span></span><br />
<span lang="EN-US"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-l82QXb-xBSc/UxD0nlbgCsI/AAAAAAAAAWo/a3PeQPMQfl4/s1600/PMC.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-l82QXb-xBSc/UxD0nlbgCsI/AAAAAAAAAWo/a3PeQPMQfl4/s1600/PMC.tiff" height="195" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">One of the cool features in TrainingPeaks is the Performance Management Chart. It depicts your fitness (blue line), fatigue (pink line) and their subtraction, form (yellow line).</span></td></tr>
</tbody></table>
<span lang="EN-US"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
</div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-71778539290195180062014-02-15T11:47:00.000+02:002014-02-15T11:47:09.301+02:00Congrats to me!<div class="" style="clear: both; text-align: center;">
<br /></div>
<div class="" style="clear: both; text-align: left;">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Today, on the morning of my 34th birthday World Triathlon Corporation approached me with an email congratulating me on becoming a <b>Gold IRONMAN All World Athlete</b>! This means my <span style="background-color: white;">race performances in 2013 earned me a place in the Top 1% in the world in my Age Group for IRONMAN Overall (<span style="font-size: x-small;">IRONMAN & 70.3 results combined</span>) as well as IRONMAN (<span style="font-size: x-small;">only the full distance IRONMAN results</span>).</span></span></div>
<div class="" style="clear: both; text-align: left;">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div class="" style="clear: both; text-align: left;">
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;">Great!</span></span></div>
<div class="" style="clear: both; text-align: center;">
<br /></div>
<div class="" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-qHj1NuaEFSA/Uv8wPOCselI/AAAAAAAAAVg/_0LIR0iLfw8/s1600/unnamed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-qHj1NuaEFSA/Uv8wPOCselI/AAAAAAAAAVg/_0LIR0iLfw8/s1600/unnamed.jpg" height="130" width="400" /></a></div>
<br />
<br />
<br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">While it's nice to get some recognition for the hard work I've done, I don't think this award really means that much unfortunately. The ranking system only awards IRONMAN-branded races and is heavily weighted by the number of races participated. Therefore the placing in the ranking doesn't necessarily tell the whole story of one's performance compared to others. Everything shiny and in gold is nice anyway! Thank you!</span>Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-74907193462797151162014-02-14T00:55:00.000+02:002014-09-17T23:36:51.616+03:00TRAINING MY WAY part I<span style="font-family: Arial, Helvetica, sans-serif;"><br style="color: #222222;" /><span style="color: #444444;"><span style="background-color: white;">After my last season's good results I've been contacted by several fellow age-groupers or to-be-triathletes keen to know about my training. This sudden interest in my doings has felt somewhat strange as I consider myself still quite new to the sport and also very much on the receiving side when it comes to knowledge about training. I have been, though, more than happy to tell everything I know. But after a few enquiries I have found myself repeating pretty much the same things so I decided to write something here for everybody to read.</span><br /><br /><span style="background-color: white;">I have divided the text in four different posts each containing one topic. This division borrows heavily from <a href="http://www.purplepatchfitness.com/about-us/matt-dixon" target="_blank">Matt Dixon</a>, one of the top coaches in triathlon and whose texts I regularly enjoy reading from Triathlete Magazine. According to Dixon triathlon performance is based on these four equally important pillars: <b>1. Endurance training, 2. Rest & recovery, 3. Nutrition, 4. Functional strength</b>. Here in this first post, I'm going to cover planning my season with swimming, biking and running.</span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;"><span style="background-color: white;"><br /></span></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-6amz_FS-2Rw/Uv0_c15jthI/AAAAAAAAAUw/XZOe44C7src/s1600/1354136572_Barcelona-Four+Pillars.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-6amz_FS-2Rw/Uv0_c15jthI/AAAAAAAAAUw/XZOe44C7src/s1600/1354136572_Barcelona-Four+Pillars.jpg" height="276" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;"><span style="background-color: white;"></span></span></span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;"><span style="background-color: white;"><br /></span><br /><span style="background-color: white;">A few words of warning before I go and tell all of my scientifically proven secrets and methods. First, I have absolutely no formal education in exercise physiology. My school has been mostly the one of trial and error. Second, none of the things I'm about to present are my own ideas. I read a lot about training and triathlon and absorb a thing here, another there. Third, I'm not trying to say this is how someone else should train. Or even how <i>I</i> should train for that matter. This is just how I have been training and what has brought me here.</span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<h3>
<span style="color: #0b5394; font-family: Verdana, sans-serif; font-size: large;"><span style="background-color: white;">Planning the season with sport specific training</span></span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="color: #222222;" /><br style="color: #222222;" /><span style="color: #444444;"><span style="background-color: white;">There is nowadays an abundance of ready-made triathlon training plans available in the internet and tri-magazines but I've stopped using them since quite a while. In my opinion they are often more suitable for people who are still getting to know triathlon and don't know when and what sessions to do. Off course there are some good ideas to be had for even a more experienced athlete from these plans, but I always struggled with scheduling in the prescribed workouts. The training plan would often have me doing a session when I either didn't really have the time for it, or my body just wasn't ready. This, obviously, wasn't the most efficient way to train. At the same time I felt bad if not sticking to the program.</span></span></span><br />
<span style="background-color: white; font-weight: normal;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="background-color: white; font-weight: normal;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">How do I plan my training then?</span></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;"><span style="background-color: white; font-weight: normal;">Macro level</span></span></h3>
<div>
<span style="color: #999999; font-family: Verdana, sans-serif; font-size: large;"><span style="background-color: white; font-weight: normal;"><br /></span></span></div>
<span style="background-color: white; color: #444444; font-family: Arial, Helvetica, sans-serif;">It all begins with identifying my strengths and weaknesses (endurance, muscular endurance, force, speed skills, technique, mental capacity, etc.) by sport and setting goals where I want to be at a certain time during the season. The emphasis of the training should naturally be at improving those weaknesses and working towards the set performance goals. This way I'm creating the step marks needed for success.</span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;">I will take this coming season as an example. Swimming definitely remains as my weakness </span></span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif; text-align: center;">and requires more work to be improved. A good time to train with a swimming emphasis is during the autumn and winter, </span><span style="color: #444444; font-family: Arial, Helvetica, sans-serif; text-align: center;">when the weather outside doesn't suit riding outside so well here up north and the racing season is still far away. So I have been deliberately selling some of my bike fitness in order to get better in the water. </span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; text-align: center;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Fv5wNticYLM/Uv1Mx1X-ZyI/AAAAAAAAAVQ/m4P-PuOOEMs/s1600/Winter+ride2.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Fv5wNticYLM/Uv1Mx1X-ZyI/AAAAAAAAAVQ/m4P-PuOOEMs/s1600/Winter+ride2.tiff" height="262" width="400" /></a></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; text-align: center;"><br /></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; text-align: center;">Another good thing to concentrate in during the winter months is strength training, which unfortunately has been getting too little attention during my racing season in the summer. This combined with the consuming high bike mileage translates all too easily to being more injury prone, not to mention the arms-turned-thin-ropes hanging from my shoulders howling in the autumn winds.</span><br />
<span style="background-color: white; color: #444444; font-family: Arial, Helvetica, sans-serif; text-align: center;"><br /></span>
<span style="background-color: white; color: #444444; font-family: Arial, Helvetica, sans-serif; text-align: center;">So in other words, during the last three months the key sessions I have been prioritizing were the frequent hard swims and gym/circuit workouts. The rest of the training calendar got filled by run and bike workouts with the aim of maintaining specific fitness. I tried to have one long<i>er </i>bike ride (3h) and run (1,5h) in every two weeks. In addition, I had at least one intensity workout of both in the same time period. </span><br />
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /><span style="background-color: white;">In February, I've started to shift focus more towards running and biking. Because of the weather, it's still not the best time to ride those really long rides but </span></span><span style="background-color: white; color: #444444; font-family: Arial, Helvetica, sans-serif;">at least</span><span style="background-color: white;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"> I can run. With the bike, I'm now concentrating more on intervals and low cadence strength type work on the trainer and have added an intermediate distance (1-1:15h) endurance run along with some intervals on the treadmill or at the track. With running in general, I'm more into short frequent runs instead of high mileage and really long runs.</span></span></div>
<div>
<span style="background-color: white;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-peB99NkhXg8/Uv01Y5SVuRI/AAAAAAAAAUU/n41xVqKyNBU/s1600/TTS+Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-peB99NkhXg8/Uv01Y5SVuRI/AAAAAAAAAUU/n41xVqKyNBU/s1600/TTS+Capture.PNG" height="111" width="400" /></a></div>
<span style="background-color: white;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="background-color: white;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">When the weather starts to improve during the next couple of months I will add both the duration and the number of long bike rides (2-3x4-5h/14days). I will also start doing some brick workouts. I've found that a short 10-15min aerobic run with a good posture after a long bike ride does miracles. In addition, after some of the intensity rides on the trainer I will run 15-20min at goal race pace.</span></span></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /><span style="background-color: white;">The race season finally starts in May. Usually I've been training through these early season races without much tapering or race specific training. While this has had a clear impact on the results, my A-priority races have been later in the season and the peak fitness has been aimed there. For these A-races I've trained with an emphasis on race specific intensity and planned <a href="http://triathlete-europe.competitor.com/2013/04/24/the-perfect-two-week-taper" target="_blank">a two week taper period</a> according to Matt Dixon.</span><br /><br /><span style="background-color: white;">To sum up: I'm training all the three sports and their aspects all year round but with emphasis dictated by current environmental conditions, my weaknesses and performance goals. This way I'm developing certain sport or ability at a time while maintaining performance in others. After a while, parts change and finally the overall performance improves. Hopefully.</span></span></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><br /></span></span>
<br />
<h3>
<span style="color: #999999; font-family: Verdana, sans-serif; font-size: large; font-weight: normal;">Micro level</span></h3>
<br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"></span>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">
</span>
<br />
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">I've abandoned the classic structure of 3 weeks hard, 1 week easy training. By week three I tended to be cooked and the quality of sessions suffered as my body could not recover from the accumulated load. Nowadays, </span>I'm trying to adhere to a four week period including 11 days hard, 3 easy, 10 hard, 4 easy. I'll have also one easier day within those hard periods at approximately in the middle. In this system, there's the same amount of rest as in the traditional system, but at least <i>I</i> am able to stay more fresh and maintain the quality.</span></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">
</span>
<br />
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">
</span>
<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">With regard to individual sessions, I'm placing them to the calendar about two weeks at a time depending on my work schedule and life outside of triathlon. When I'm able, I have two sessions, one being an intensity workout and the other an easier endurance or recovery session.</span></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif;">
<br />As you can see, there's no wonders or especially new here. I'm just planning the season so as to improve my weaknesses and maintain the ability to train consistently with quality, which I believe, is the key to triathlon performance.</span></div>
Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0tag:blogger.com,1999:blog-718878986959027017.post-33973207141204575162013-12-19T00:46:00.000+02:002013-12-19T22:46:41.201+02:00Here We Go Again<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">It's about time to break the radio silence here. Training for the season 2014 has begun and the goals been set. I'm really looking forward to the coming race season! For now, I'll be spending a lot of time in this scenery:</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-XHZ8_L1164Q/UrNZTpSr1TI/AAAAAAAAATQ/R8iFAGpjcfI/s1600/isonostokuva_espoonlahti.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-XHZ8_L1164Q/UrNZTpSr1TI/AAAAAAAAATQ/R8iFAGpjcfI/s200/isonostokuva_espoonlahti.jpg" width="170" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="text-align: left;">
<div style="text-align: center;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Espoonlahti swimming pool</span></div>
</div>
</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-tCUz6wYdF80/UrKatKEI66I/AAAAAAAAASw/WOIis7pzu6I/s1600/IMG_1134.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-tCUz6wYdF80/UrKatKEI66I/AAAAAAAAASw/WOIis7pzu6I/s1600/IMG_1134.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Cyclocross trails nearby</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-TwlfXzAwKOo/UrIt2Wy6t2I/AAAAAAAAASY/Mm6xJPfGxTg/s1600/IMG_1124.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-TwlfXzAwKOo/UrIt2Wy6t2I/AAAAAAAAASY/Mm6xJPfGxTg/s1600/IMG_1124.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Esport Arena indoor track</span></td></tr>
</tbody></table>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"></span>
<br />
<h2>
<a name='more'></a></h2>
<h2>
<span style="color: #0b5394; font-family: Verdana, sans-serif;">Early Season Testing</span></h2>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Last season was the longest I've ever done before and quite honestly I was already feeling it a little when preparing for Hawaii. After Kona I really needed to take it easy for while. I planned to take two weeks completely off but just as I was getting back in the saddle I caught some bug which kept me out for another week. Following that I did four weeks of random exercising, nothing pre-planned, just doing what I felt like doing and when I felt like doing it. On the last week, for some reason, I felt like doing some benchmark testing in the form of Cooper's test, <a href="http://www.swimsmooth.com/training_adv.html" target="_blank">CSS test</a> and Allen & Coggan's <a href="http://www.hunterallenpowerblog.com/2013/01/what-is-ftp.html" target="_blank">FTP test</a>. I was surprised how well I had kept my fitness despite this very easy period. Here are the results:</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<div style="text-align: center;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><b>Cooper: 3620m</b></span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-weight: bold;"><br /></span></div>
<div style="text-align: center;">
<b style="color: #666666; font-family: Arial, Helvetica, sans-serif;">CSS: 1:35 min/100m</b></div>
<div style="text-align: center;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-weight: bold;"><br /></span></div>
<div style="text-align: center;">
<b style="color: #666666; font-family: Arial, Helvetica, sans-serif;">FTP: 3.86W/kg (313W)</b></div>
<br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Only the FTP test showed a significant drop from the peak (4.4W/kg) it had reached during the summer. This is, however, quite easily explained by the little to no riding after Hawaii and a couple of kilos gained since then. In addition, even that result is on par with the one from last year from the same time so I'm not too concerned. I intend to improve, though, so I better get to work. The Cooper's result on the other hand was a clear improvement from last year's result. The swim then? Well, it is what it is, pretty much always the same.</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">In terms of <a href="http://www.endurancecorner.com/wko_definitions" target="_blank">CTL, Chronic Training Load</a>, that I'm tracking in TrainingPeaks log with all of my training, my fitness declined from 116 to 63 during the down time. By the end of this period I felt my hunger for training coming back and I laid out a preliminary </span><a href="http://jensdahlman.blogspot.fi/2013/12/2014-race-calendar.html" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">race plan</a><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"> for the season, next two seasons actually.</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<h2>
<span style="color: #0b5394; font-family: Verdana, sans-serif;">Star Navigation Towards 2015</span></h2>
<div>
<span style="color: #0b5394; font-family: Verdana, sans-serif;"><br /></span></div>
<h2>
<span style="color: #0b5394; font-family: Verdana, sans-serif;"></span></h2>
<a href="http://3.bp.blogspot.com/-F5-rWMuy_SI/UrIo75OLpgI/AAAAAAAAASA/3P38MiXChQc/s1600/flying-the-north-star_00150424.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="250" src="http://3.bp.blogspot.com/-F5-rWMuy_SI/UrIo75OLpgI/AAAAAAAAASA/3P38MiXChQc/s1600/flying-the-north-star_00150424.jpg" style="cursor: move;" width="400" /></a><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">While I feel I have some unfinished business in the Big Island, I won't </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">most likely</span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"> return there next year. There are a couple of reasons with the bigger one being the money the trip requires. It's hard for me to justify using our family's savings chasing my dream. The other reason is that again almost all qualifying races are sold out and I don't want to do just some race. The qualifier should also fit into my other race plans and interests. Therefore, I've decided to make a two year plan with the N</span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">orth star being Kona 2015.</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">My A-priority races for 2014 will be Finntriathlon (half-iron Finnish championship in July) and Ironman Mallorca in September where I will try to already secure my ticket to Hawaii for the following season. In addition, I'll put some more effort in having a good race in 70.3 Mallorca in May as it serves as a good rehearsal for both, the September's full distance race on the same course and my 2015 season opening race, Ironman Lanzarote, which is held roughly at the same time.</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Between the two visits to the beautiful Balearic Island of Mallorca next summer, I have planned to race mostly in Finland as we are finally starting to have some decent races here as well. Having said that, I am intrigued by the <a href="http://eu.ironman.com/triathlon/events/asiapac/ironman-70.3/japan.aspx#axzz2nOK9YW9J" target="_blank">70.3 race</a> in close vicinity to Nagoya, Japan, where I fly quite often. I could just get the Finnair direct flight out and back and have the trip done in 4 days. And of course there is also the relocated 70.3 World Championship race in Mont-Tremblant, Canada, in early September. With that, however, I'd be pushing my budget and schedule. Let's see how things will pan out. Finally, I'd like to finish the 2014 season with a clean marathon. You know, without the rather long "warm-up" that I'm accustomed to. There's one in Frankfurt that fits the picture…</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-2X-m7GYzVKk/UrIqX1vrfuI/AAAAAAAAASM/b01K3BaJkQI/s1600/Lanzarote-Volcano.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="http://3.bp.blogspot.com/-2X-m7GYzVKk/UrIqX1vrfuI/AAAAAAAAASM/b01K3BaJkQI/s1600/Lanzarote-Volcano.jpg" width="400" /></a></div>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">As I said, 2015 will begin with Ironman Lanzarote which is a notoriously hard race and </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">has </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">on many occasions been cited as one of </span><i style="color: #666666; font-family: Arial, Helvetica, sans-serif;">the hardest</i><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"> iron-distance races there is and it's also one of my bucket list races. I'm already looking forward to it! Another race from that list that I've planned to do in 2015 is Challenge Roth. These two races should have me ready come October.</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">So this is my project 2015. Let the preparations begin!</span></b><br />
<b><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<b><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<b><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com2tag:blogger.com,1999:blog-718878986959027017.post-86170295082756821782013-12-04T00:20:00.001+02:002013-12-04T00:24:01.823+02:002014 Race Calendar<div class="separator" style="clear: both; text-align: left;">
<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">Version 1.0</span></div>
<h2 style="text-align: center;">
<span style="color: #999999; font-family: Verdana, sans-serif;">May</span></h2>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://eu.ironman.com/triathlon/events/emea/ironman-70.3/mallorca.aspx#axzz2mRmzAXPS" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" height="110" src="http://4.bp.blogspot.com/-fUTw3dac6q0/Up5FwbnCXjI/AAAAAAAAAP4/N3eaE50b66s/s200/ScreenShot20131001at110933AM.png" width="200" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h2 style="text-align: center;">
<span style="color: #999999; font-family: Verdana, sans-serif;">June</span></h2>
<div style="text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.kiskonkiskojat.fi/kiskotriathlon/" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" height="23" src="http://2.bp.blogspot.com/-hzWvvxBcBmg/Up5KKVM1z9I/AAAAAAAAAQg/xhwuapwgdw4/s200/logo1.png" width="200" /></a></div>
<br />
<br />
<h2 style="text-align: center;">
<span style="color: #999999; font-family: Verdana, sans-serif;">July</span></h2>
<div style="text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://finntriathlon.fi/fi/etusivu" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" src="http://3.bp.blogspot.com/-6S-BB0aYeUU/Up5Ibu_xBwI/AAAAAAAAAQQ/i8NreS9C1Qc/s1600/logo_new.png" /></a></div>
<div style="text-align: center;">
<br /></div>
<h2 style="text-align: center;">
<span style="color: #999999; font-family: Verdana, sans-serif;">August</span></h2>
<div style="text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.tahkotriathlon.fi/" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" src="http://3.bp.blogspot.com/-LNedMaCTnMs/Up5JWKsiEfI/AAAAAAAAAQc/wwd8PTr3QVA/s1600/mainlogo.jpg" /></a></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<h2 style="text-align: center;">
<span style="color: #999999; font-family: Verdana, sans-serif;">September</span></h2>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://eu.ironman.com/triathlon/events/emea/ironman/mallorca.aspx#axzz2mRmzAXPS" target="_blank"><img border="0" height="51" src="http://1.bp.blogspot.com/-OUpDcz4wYlk/Up5HU-hVSJI/AAAAAAAAAQE/uLPXnyNf7yM/s200/index.php.png" width="200" /></a></div>
<br />
<br />
<h2 style="text-align: center;">
<span style="color: #999999; font-family: Verdana, sans-serif;">October</span></h2>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.bmw-frankfurt-marathon.com/" target="_blank"><img border="0" height="135" src="http://3.bp.blogspot.com/-FsVnVjLrDPc/Up5Rju_tNpI/AAAAAAAAAQ8/oS0zVdCWzBo/s200/7552.jpg" width="200" /></a></div>
<br />
<br />Anonymoushttp://www.blogger.com/profile/08909605446937325382noreply@blogger.com0