Bike
  • 1h 10m 30s
  • -----
  • -----
Run
  • 38m
  • -----
  • -----
Sport
  • Walking
  • 08m 30s

No time for selfies, it is definitely full-swing crazy at the Crazy Castle here in Jakarta (and I'm pretty full-on crazy to begin with ... ) so here's another cool shot from the seminar.

In the interests of full disclosure, I did use all the fuck-ups I've made as teaching points :) seriously, if someone can simply avoid making the major mistakes (and I've made most of 'em) they have a pretty good shot of reaching the finish line.

 

3 Things Done Well

1. Got enough rest.
2. Did what I could training-wise.
3. Sought refuge and refreshment and made myself available to God first thing in the morning. And coffee.

3 Things to Work On

1. Sleeping earlier to get up earlier.
2. Prioritizing day's tasks so when inevitable interruptions/crises come up, at least the most needed stuff got done.
3. More leafy greens.

3 Items of Gratitude

1. The tremendous support I have from loved ones.
2. Loved ones, and meaning I have the ability to love fully :)
3. I love me, too!

Swim
  • 10m
  • -----
  • -----

Swim cords

Strength
  • 25m

Strength yoga

The workouts may not seem like much but it's what I could get done! It's always manic here in Jakarta. Totally nuts-o. Case in point, we were waiting late in the evening (evening is when specialists practice here, just so) nearly an hour and a half for Mutti to see a new ENT (thank GAWD she was amazing--well, Mutti AND the ENT :) ).

I topped up on typhoid and flu vaccines and was told in light of my history and Indonesia's emergency-level polio resurgence I should booster that, too. Holy shit! I did, of course.

Here's Mutti, one of her carers, and moi (tapping feet not included):

 

3 Things I Did Well Today

1. Took Mutti to the doctor
2. DIDN'T try to "squeeze in a workout" when we got back at 10:30pm3. Remembered those vaccines!

3 Things to Work On

1. Inspires!
2. Going to bed earlier in an attempt to also sleep earlier, and, get more sleep
3. Checking BACK in emails/PMs/etc (since I don't answer important ones AS they come up!)

3 Items of Gratitude

1. The ability and willingness to reflect honestly.
2. The great beauty in the great number of amazing souls in my life.
3. God.

Run
  • 21m
  • -----
  • -----
Swim
  • 1h 10m
  • 3000.00 meters
  • -----

WU: 400m free, last 25 of each doggypaddle focus on diagonal
DS: 4x50 1) R-arm, 2) L-arm, 3) catch-up, 4) swim
MS: 12x100 free
1-3 @2:15, 4-6 @2:10, 7-9 @2:05, 10-12 @2:00
KS: 5x100 @2:45 alt fly/back up, free down
PS: 2x(150 pull 50fr/50bk/50fr, 50 1-arm, 100 swim)
CD: 100 EZ

No clue what I'm doing (as usual!) in that photo ... but y'all know how much I love Ironpiglets ;) It is so awesome that we have a triathlon-focused training facility in Jakarta now--check out the row (that's of TWENTY!) of trainers with roadies on them! We have a TITS TRAINER STUDIO!!! and with the electronics to do TrainerRoad or one of the other virtual power programs.

3 Things I Did Well Today

1. Sought God first thing in the morning.
2. Super progress if not completion of every major item on my day's to-do list.
3. Got workouts in!

3 Things to Work On

1. Continue to pay attention/deal with things as they come up instead of put them off (especially if it's just as easy to do either)
2. Continue to throw shit away NOW (dammit I just missed the waste basket with that banana peel ... but am I gonna walk over there to pick it up ... NO lol)
3. Prioritizing (actually scheduling) strength and balance training. I'm going to really regret it if I don't and it's not good to shove it into the end of the week hoping it'll get done "sometime."

3 Items of Gratitude

1. The Manatees in all their glory, honesty, despair, and everything in between.
2. I am surrounded by incredible friends and relationships IRL as well.
3. That I can move every limb without pain today.

Run
  • 40m
  • -----
  • -----
Sport
  • Walking
  • 10m

This is from yesterday's seminar. It wound up being from 1pm to almost 6pm because there was so much discussion and people had so many questions! Super fun.

 

I really miss what used to be this routine reviewing of my day so resurrecting it I am. :)

3 Things I Did Well Today1. I ran.
2. I ate intelligently and not too much.
3. I sought God in the morning.

3 Things to Work On
1. Doing important things as they present themselves--not later.2. Eating more protein earlier in the day.
3. Throwing shit away instead of picking up, say, a piece of paper I don't need, then putting it back down.

3 Items of Gratitude1. St. Jude, and every single person who comes by this blog. :)
2. I feel useful and that I help people to better their lives.
3. I am sober today!

Sport
  • Walking
  • 20m

Travel day and did an all-afternoon seminar on open water swimming specifically with a few generals on swimming and triathlon

Run
  • 18m
  • -----
  • -----
Sport
  • Walking
  • 10m

Bike
  • 2h 45m 30s
  • -----
  • -----

Ow?
1:05 trainer, 0:40 outside (all steep hills!), 1:00 trainer again

Swim
  • 1h 10m
  • 3000.00 meters
  • -----

Solid swim. Also the first time I've put pulling back in the mix.
WU: 5x300
1. swim
2. 2x(25 swim/25 scull/25 swim/25 scull/50 Popov)
3. kick
4. 2x(25 swim/50 catch-up/75 swim)
5. 2x(25 free/25 back kick/25 back/75 free)
MS: 12x50 free @1:10
1-3 overreach shoulder extension
4-6 underreach shoulder extension
7-9 find middle sweet spot
10-12 consolidation
400 free with ideal shoulder extension
3x100 pull @2:00 with ideal shoulder extension
CD: 200 stroke/free

Sport
  • Yoga
  • 10m

Meditative stretchy yoga after the ride

IndoIronYanti's Training Log


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