Hernan designed the new training program and it covers the timeframe until my departure to Nepal in April. I allready made some tests at Balance in Sweden and during the newyears-holiday in Vietnam and could clearly see where the challenge is. Its really tough staying at my max.pulse of 172BPM. Hernan is giving me a tough push on this… I usually push it to 165BPM, and thats in the high performance region but not good enough, but for the training works! After 10 training sessions I have small but measurable improvements in time/workload. I feel stronger and feel the the limits are being pushed now. With Movescount from Suunto everything is tracked according to below. This is a track consisting of 10 min warmup and then 10 intervalls with incline steep incline and fast running speed.
I have also started tracking my nutrition now. Hernan has set a goal for this also and my need is in the current environment is approx. 3000 kcal a day and the food I eat should have a mix of 50% carbs, 35% fat and 15% protein. I track all my food in an app “Lifesum“.