AgnesN.Coaching

📅54 days until Ironman Portugal and another solid week in the books and I'm still feeling great! (knock on wood 😉)
🚴‍♀️Had 2 long rides this week, one on Tuesday: 2 hrs indoors + 3 hrs outdoors followed by a 20 min run and another one on Sunday: 1,5 hrs indoors (at race intensity) and 2,5 hrs outdoors followed by 1 hr run off the bike.
🏋‍♀️I added some plyometrics to my strength workouts and also included more foam rolling, stretching and mobility work
🏊‍♀️Pools are open after summer break, so I managed 2 x 2km swim. Slowly getting back to it. I feel really out of my swim shape and I know I need to work on it more💪
🏃🏻‍♀️Run feels good! (but I miss the quality, speed sessions that I wasn't doing because of the bike focus for the past 2 weeks)
🌳I took one, guilt free day off this week on Saturday, took a long walk in the forest

Highlights of the week:
✨️I managed to register for Ironman Kalmar 2027, which is great but ridiculous at the same time. Ironman races sell out within minutes after the registration opens. And the entry fee is insane!
✨️ I joined Gunhild, BSV Triatlon coach, during her swim and bike/run sessions with the club youngsters. Who knows, maybe there is a potential youth coach in me 😆👀🤔 It was definitely super inspiring and I learned a very useful trick on how to collect running cones after the running session 😉

Total training time: 18 h 23'
Bike: 258 km; 10 h 10"
Run: 48 km; 4 h
Strength: 3 h
Swim: 4000 m; 1 h 13'

📅10 weeks until Ironman Portugal. Big week this week, bike focused. Tenille for sure Element Sports Coaching is keeping me busy! 🚴‍♀️Norwegian summer is still kind and I managed to ride outdoors 3 out of 4 my planned workouts and only got a little bit of rain in my long ride on Sunday 😆🌧
🏋‍♀️This week I went back to the gym and really enjoyed my strength routine (although muscles were quiet sore after a long break)
🏊‍♀️My swim is still not there. I only swam once this week and it was an open water swim accompanied by jellyfish 🪼
🏃🏻‍♀️Run feels good and solid. I'm increasing the distance gradually and finding joy in long, steady runs.
Great news from my Garmin watch, it still thinks I'm productive 🙌😊 Let's see how my body and my hormones behave as I go further in my preparations 😀
Total training time: 19,5 hrs
Bike: 287,5 km; 12 h 10'
Run: 50 km; 4 h 20'
Swim: 2800 m; 1 h 5'
Strength: 2 h

📅11 weeks until Ironman Portugal. I think I'm recovered after the Ironman 70.3 Gdynia I raced three weeks ago, and ready to start the final training block. It will be quite different from my previous race preps, so Iet's see how will I manage it.
This week was definitely not a traditional training week. It started with an epic hike and finished with a sprint triathlon on Saturday and a trail half marathon on Sunday. I stepped out my comfort zone and raced a short course triathlon. It is the most popular event among Oslo triathletes with a beautiful but not the easiest course, which I think I managed quite well, finishing 2nd in my AG. And then again out of my comfort zone the following day to run a trail HM. I'm not a trail runner but starting to love it. Especially on a nice course like this. Not technical, except a short bit of rock climbing with lots of beautiful nature around. Wish I stopped to take a few photos but hey, it was a race after all 😄

Total training time: 18 hrs
Hike: 29 km 9 h
Bike: 117 km; 5 h 15'
Run: 41 km; 3,5 h
Swim: 750 m; 15'

Behind every 🏅 there is an athlete and their story 📖 Chan Yian Kit story of this race is like riding a bumpy road. Initially he was training for another event but life got in a way and he wasn't able to participate. But he really wanted to test his fitness and see if all the work he's done will pay off. So he signed up for IM 70.3 Desaru. Then life happened for another time and this race got postponed. Finally on race day came horrendous weather. But he managed to cross the finish line safely and even in those stormy conditions his confidence on the bike improved and run felt strong 💪 👏 That's a really great result! Coach is proud and happy 😊

🏅🤩 Congratulations to my sista for her fantastic result in Ironman 5150 Gdynia. Asia reached her personal best yesterday (and that was in her new age group)! Great to see she's getting stronger 💪 👏 And awesome that we shared this little race-cation together by the Baltic Sea🌊

Here we go again at !
Super cool to be here with my sis in this special race venue! 🤩
Looking forward to Sunday (no matter the weather 🤪)!

Happy new running shoes day to me 🤪
Gearing up for IM70.3 Gdynia.

Medal Monday 🏅 yaay! Super proud of Em Victoria who completed her first Ironman yesterday in Vitoria-Gasteiz, Spain 🇪🇸
Emma came up with an idea to complete an Ironman a while ago. She picked the race that would fit best into her busy work schedule. She meticulously planned all the logistics and dedicated many months of consistent training to achieve her goal. I'm very happy that I, together with Ironguides Bangkok, could help her on that journey!

🏅🏆 While I'm (im)patiently waiting for my first big race of the season, my athletes are smashing theirs! 💪

Maciek 1st AG in OD Triathlon, Lanyang, Taiwan 🇹🇼
Rodrigo 2nd AG in OD Triathlon, Desaru Coast, Malaysia 🇲🇾
Emma 2nd women overall in 25k Run, Hua Hin Thailand 🇹🇭