A new year in training

I made a draft of my training goals for this year just before the New Year. The primary goal for this year is to increase the amount of exercise and to run below 20 minutes at 5 km before the end of the year. Two simple goals. Should be no hassle eh? Well only time will tell.

The previous year
I think that I did something right the last year. I will try to sum it up here.

• I started this blog. They say if you want to achieve your goals you should tell everybody about them to keep the pressure up.
• I logged everything I did. Every km, time used etc. I even bought a gps watch to measure my running and cycling distance. It had really bugged me before that I did not know how long I had run or cycled.
• I attended 10+ running events. It makes it all more fun. (I am sure someone will disagree with me here.)
• Tried to reflect every month or so about what I had achieved. The log were handy here.

This year
My 5 km best time last year were 21 minutes and 40 seconds. So to go below 20 minutes then the amount of training need to be increased, and I also need to train a bit smarter. Cycling back and forth from work will not cut it. That mean more interval training, longer training sessions etc. My main exercises will be spinning and running. Below I have made a rough list of the amount of training during the year I will do.

Spinning : 150 minutes (week) : 130 hours (year)
Running : 15 km (week) : 900 km (year)
Cycling : 50 km (week): 2600 km (year)
Strength : about 2 times each week

5 km : below 20 minutes
10 km : below 44 minutes
Events
* 12+ running events
* 1 cycling event

Well that´s it. I cross my fingers that I will avoid injuries etc. Wish me luck.

One more thing. I came over this article at Wired titled The perfect human. It´s about the infamous Dean Karnazes that ran 50 marathons in 50 days. Yay!