Mallorca Training camp

So in March I went on a trainingcamp for the first time ever.

Seb, me, Ironmario, Tobi in Petra waiting for coffee and bread, 
on top: Timmi, me and Seb on Sant Salvador

Me and my buddy Seb were happy about having found a nice hotel with 25m pool, spa and a reasonable price. Shortly after we got there we found out it is one of THE Triathlon hotels on Mallorca. Hotel ferrer janeiro

So many freaks everywhere: Pro-Triathletes, Triathletes that booked a full training camp with trainer, etc, county elite teams... 95% of the customers there were aspiring triathletes.

On the first day we only ran, because we got there in the afternoon.

Due to my full agenda on the days before I couldn't really sleep much so I slept 10 hours. We got up around 8 and out of the hotel at 8:15 and were some of the last to leave the hotel for training. haha Freaks!

Anyways... we had a good time, missed the veggie restaurant in Inca 2 times, because of their opening times, had seen 3 veggie restaurants in Palma de Mallorca, cycled 850 km in 7 days on the bike, met nice people, spent hours and hours in the spa and ate probably more than double what "normal" people eat, but still all vegan, much raw and these 9 days felt soo soo great!
We did on guided tour, which was offered from the hotel, with the pro-triathlete Tine Holst. She was supernice to us, showed us new routes and gave us hints for races. She also works a few hours as physiotherapist and since my knee started to hurt, I had an appointment with her, which gave me quite some insight and made me continue training with far less pain. She's one positive, very nice person. You should definitely try to meet her, once you're in Ca'n Picafort!

Did I say we also went to Petra, which is the cyclists "Mekka" on Mallorca. I could have easily lived without the experience of hanging out there, but the pa amb olives (bread with olives, for us a vegan version with tomatoes on the bread) was really good. I will most definitely come back next year!!!
Ah yeah.... before I forget: We ate at Temple Natura in Palma. We really liked the mune del dia and they had enough vegan stuff for us. 

So this was the starter plate of the 1st evening

 

This was our second trip towards puig major

Off day in Palma, Cathedral in the back.

The other side of the cathedral site, towards the sea.

Our second to last trip with high elevation climbs. This is Sa Calobra! THE elevation climb on Mallorca!

Me and the Iron Mind Crew ran the Bleilochlauf in Kloster/ Schleiz in Thuringia. It is one of the most beautiful runs I ran and was my first real run, my impulse for starting to train 4.5 years ago, so it is special to me. Jan-Albert, Rene and me went there in one car. We got there late friday night and went into the ship, where we usually stay to meet up with Dominik and Thomas and sleep. Jan-Albert came from the north of the Netherlands to win the race and he did. 1:34h was his finish time. Congratulations!!!

Vegan Power placing 1st! Jan-Albert Venema, Team Iron Mind

I was slower than last year and not really satisfied but still placed 8th out of more than 100 and the run was nice as always. 
 

I had also asked my friend Freddy to put up a show in the evening after the run, which he did. Unluckily my own band had to cancel, so I just helped running the show in the evening. "Final Prayer", "Dogchains" and "Reality Returns" were on the bill as well as "Light it up" who replaced us. Awesome lineup, good atmosphere together with awesome dudes and great food it made a perfect day in Schleiz! I wish a weekend can always be like this. Iron Mind Army!

This weekend we will play 2 shows:

Dinslaken May 10th

Arnhem May 12th

Finally I do own a new bike:

I love to ride this rocket!

Climbing in a former industrial complex: Landschaftspark Nord in Duisburg

Pic taken on my way back home from Herne on my last 30+ run before the Marathon. This is Nordsternpark Gelsenkirchen.

Both these sites on the pics above belong to the Route der Industriekultur (Route of industrial culture)

Check this out if you speak german:
Milch und Kalzium

My daughters Confirmation in her christian believe (not mine!!! haha) took place at the end of april and therefore we had to find a vegan catering service. Luckily Papa Lufu took these duties and prepared several pizzas, african rice meals, pasta, desserts, bread, spreads, a soup, etc. This awesome stuff together with our selfmade cakes and salads made up a wonderful and satisfying meal. I can only recommend "Delicious" for catering but also as a restaurant. Check it out! Organic, vegetarian and 90% vegan.

Next race for me: Vivawest Marathon May 12th

Training March 22nd- May 9th

22nd: Played a show in Saalfeld and therefore did not much apart from ropeskipping and the show
23rd: Landed on Mallorca, ran 15,5k incl. intervals, then some minutes on spinbike, then training power
24th: 8k running, 135 cycling, then coupling run 15 min
25th: 1k swimming, 166k cycling incl. 4 of the hardest elevation climbs (puig major, Coll de soller, etc.) , only spa afterwards
26th: 10k running, some weightlifting, 102km cycling at 29km/h, kneeproblems, 6,5km coupling run (fast), 1,4k swimming
27th: 20 min power and stability training, 130k cycling with Tine Holst, 12k coupling run at (5min/k, then 4.20 min/k)
28th: 2.7k swimming and then off to Palma... Palma... Palma de Mallorca!
29th: 2,4k swimming, 145k cycling up to Sant Salvador with Timmi (our new teammember), just 10 min coupling run, then physiotherapy appointment with Tine
30th: 2,6k swimming incl. 3*400m faster and 4*100 with progressing speed, 135k cycling (Sa Calobra)
31st: 18k running (incl. 10*1k from 3.55 to 3.40 pace), 96 k cycling incl. 1.6k elevation climbs, then power and stability
April 1st:  58 min running, power and stability    in Total: 85k running, 880k cycling and 8,7k swimming

2nd: Yogastretch and stretching
3rd: 1.4h cycling on fitnessbike
4th: 2.7k swimming
5th: 2.8k swimming
6th: 1.4 cycling on my TTbike for the first time, then played a show in Aachen
7th: Olympic Triathlon in Voerde in 1:58
8th: Yogastretch
9th: 100 min running incl. 7*1k at 4:00 pace
10th: 2.8k swimming, later 65 min running easy, then played a show in Essen
11th: Power and stability
12th: 2.8k swimming
13th: 19k running at marathonpace, moshing at a show in Duisburg, later 19k back home slower

14th: 35k cycling with my GF (meaning really slow), then 35 back home at faster pace
15th: 2.5h cycling
16th: running and cycling, but easy. ca 40k cycling, 4k running
17th: 2.8k swimming
18th: Power and stability, then swimming
19th: Restday
20th: Bleilochlauf: 24k run with elevation climbs!!! in 1:41:47
21st: 5 min running with Jan-Albert so show him the Schalke Arena, haha, some stretching
22nd: 2.10h cycling
23rd: 57 min cycling on fitnessbike incl. HIIT
24th: 30 cycling to Herne in the morning, 32k running back from Herne in the afternoon
25th: Power and stability and rowing
26th: 2.6k swimming
27th: 1h cycling on fitnessbike
28th: 1:05 h cycling, 40 min coupling run incl. some exercises (stairhopping, pushups, etc.)
29th: 1h cycling on fitnessbike
30th: cycling, 6.5k running incl. 4*1k at 3.20 pace, cycling, then 30 min cycling on fitnessbike
May 1st: Climbing, 57k cycling, 20 min coupling run
2nd: 1h power and stability, rpeskipping, rowing, 30 min progressive run
3rd: 30k cycling in the morning, 30k back in the afternoon, 2.7k swimming in the evening
4th: 64 min running incl. 3*4HIIT, 1h cycling in the evening at 30.6km/h
5th: 115 km cycling at RTF Velbert with 1700m of elevation climbs, eating at Delicious afterwards
6th: 2.6k swimming
7th: 90 min running incl. intervals, but my body couldn't really... took a break, kept on running slower, stretch Yoga
8th: 2.7k swimming
9th: Yoga in the morning, 35min running

Again it has been quite a while since my last entry here.
Anyways... I got some news:

I have a new personal best time on 10k running. On Feb. 16th I ran 10.1k in 38.35min, stopped 10k at ca. 38.10min. My two teambuddies got in just before me. Here are two pics of the OTVMeile in my hometown Oberhausen.

2nd is my teambuddy Seb, 3rd is me!

My boss at my part-time job wants to help me setting up a bike. So I got my new bike parts: frame, steering, wheels. Now almost everything is ready.

I only got the frameset of this picture

Our team Nordtriathleten (or better just Robert) organized another Funrun. It was a trailrun on a track near Oberhausen (Rotbach). We were 12 people, of which some are just new to the team. We did almost 8km on the track and ran a little hill (like 200m) up 3 times. 

Nordtriathleten and guests during Funrun (Trailrun)

I will soon do my first training holiday on Mallorca. I cannot wait. Only one more week, YES! This is the hotel where we're going to stay: Ferrer Janeiro

My daughter is going to get confirmed in her protestant belief in April and we'll probably have a friend catering for us. This is the link to his startup catering service: Eat without meat

I was a little worried about my bodyfat index. I have never had more than 3,4% bodyfat, then 3,2% last week. Probably need to find another way to measure it. Found on the web that 3.something is ok as long as you feel good. Since I have not been serioulsy ill within the last 3 years, I might just be ok with it. I still feel very good! Need to check my blood again, though.

On Facebook I have come across the portrait of a person, who I really look up to:

WernerHofstetter   but I also hope to be inspiring a little myself.

My friend Tete (fellow vegan ultrarunner) from Barcelona and me have a portrait in a small book project called: "Sweet and low" by our common friend Patrycia.

I have also answered and Interview on parenting and HClifestyle, which will soon be online. I will let you know!

Training Febr. 17th- March 21st:

17th: 95 min running through woods, then 90 min cycling (indoor)

18th: Restday

19th: Toning Yoga, 1.20h cycling on fitnessbike

20th: 2.6km swimming

21st: Rowing, Power, 35 min running incl. 3 sprints and progressing pace

22nd: 2.5km swimming

23rd: 52 min running with weigths incl. 3 sprints

24th: Restday

25th: 54 min running, incl. 4 sprints

26th: 60 min running, 80 min cycling 

27th: 2.3km swimming, 70 min cycling in the evening (strength endurance)

28th: Power and stability

1st: 67 min running incl. 5*400m fast (3.20pace), then played a show

2nd: 93 min running through Hamburg along the "Alster", later Show

3rd:  120 cycling on spinbike, 12 min running with my daughter

4th: 3.2km swimming

5th: 65 min running

6th: 2.7km swimming, 17 min Yoga Stretch, 88 min running incl. 3 sprints

7th: 12 min rowing, 30 min power and stability

8th: 2.2km swimming,

9th: 1.10 h trailrun with my teambuddies (Funrun) incl. hillrepeats, later 1.20h cycling

10th: 70 min cycling, later 78 min running

11th: Restday

12th: 63 min running

13th: 2.7km swimming, 10 min toning Yoga, later indoor climbing

14th: 36 min running, 6 min rowing, power and stability

15th: 2.2km swimming

16th: Restday

17th: 1h running incl. 3 sprints, 90 min cycling

18th: 93 min running in barefoot shoes

19th: 35 km easy cycling, Yoga (Toning and Stretch)

20th: 35 min swimming, 85 min cycling

21st: 1.4km swimming, later power and stability, rowing ropeskipping and 40min run (progressive)