If the Fat Crazy Cat Lady Can ...

Monday - November 18

Bike
  • 1h 52m 07s
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Oh yeah. I def still feel that racewalkrunbits in my legs! Nice solid spinny to shake 'em out (yes, that is a technical training term), a few 5min spells at higher resistance. That's a long time to cast a spell. Harry Potter only needs a Latin word or two.

Sport
  • Yoga
  • 22m

My "happy outfit" for handing out flyers re. the Bali Quadrathon at packet pickup for the Bali Highway(ish) Half(ish).

Sunday - November 17

Run #1
  • 2h 14m
  • 16.50 kms
  • 08m 07s /KM

That was one long crazy night-time torchlit hilly-as-fach halfish-marathon amidst lightning and rain! Awesome adventure. I had fun! Vast majority was racewalking but once in a while I'd throw in a minute of something that resembled an extremely old weary arthritic zombie trying to jog.

Run #2
  • 15m
  • -----
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Still fast but gradually slower walking to cool down.

  • RACE DAY: Bali Sunset Highway Half Marathon

Saturday - November 16

Bike
  • 1h 00m 03s
  • -----
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Trainy spinny loosen-up from yestiddy.

Run
  • 40m 09s
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Wee tranny run.

Swim
  • 15m
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Swim cords. Half free, half fly. Ouch.

Sport
  • Yoga
  • 50m

Yogaaaaaah.

Friday - November 15

Bike
  • 8h 03m 14s
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EEEEEYAHOOOOOO! :) That was awesome. I'm not getting my hopes up, but regardless, I hope to be rid of some of that post-IMJ fluff!

Sport
  • Yoga
  • 30m

So nice to loosen up after that.

Thursday - November 14

Bike
  • 1h 30m 05s
  • -----
  • -----
Run #1
  • 15m
  • -----
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Aquajoggie.

Run #2
  • 45m 06s
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Late afternoon trot around the hood.

Swim
  • 1h 10m
  • 3150.00 meters
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SSW 1-1
Quality/focus day

WU: 450 (200 free/50 kick/100 free/50 kick/50 free)
PS: 5x50 pull @1:00 odds build, evens EZ
100 EZ (free & back)

MS: 9x100 free @2:00 3x(EZ, mod, hard) COUNT STROKES on 2nd & 3rd 25
(FYI in a 25m pool with less than 2ft of water, no lane lines, no gutters, I swim 9strokes/25m for EZ/mod and 9.5-10strokes/25m for hard)
100 EZ (free & back)

KS: 6x50 kick @1:20, sprint last 12.5m
DS1: 4x125 @2:40. 25 horizontal scull/100 free
DS2: 4x100 @1:05. Alt 25 Tarzan or dogpaddle/75 free

CD: 150 fly/free, bk/free, br/free

Notes: it's fascinating to look back six or so months to when I first went through Sheila Taormina's Swim Speed Workouts. I've definitely gotten faster. I'm also a lot smaller! One change is that my stroke rate has increased *very slightly* at higher-end speeds. My guess is that I don't glide (or overglide) and just keep those strokes going without much slowing down within the stroke cycle.

Sport
  • Yoga
  • 34m

Still seriously trying to get rid of post-IMJ, post-injury fluff, but I'm on my way. Back on the vegan wagon ... hold on, let me put my Oreo down, it's getting crumbs in the keyboard. What? Oreos are vegan!

Wednesday - November 13

Bike
  • 1h 05m 10s
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Run #1
  • 25m
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Aquajoggie after the swim.

Run #2
  • 37m
  • -----
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Recon for likely Bali Quad run course!

Swim #1
  • 1h 30m
  • 3800.00 meters
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I hate her. *whimper* You know when a workout has 1100 WU and 400 CD you should be VERY suspicious! THANK GOD I'M FINALLY THROUGH THE WHOLE SERIES ... oh shit. I'm starting them all over again :P BT challenge/book club, join us! Swim Speed Secrets & Workouts

Also, don't freak out about what's in my logs--I get the 'roided out versions. The actual workouts are much shorter and manageable.

WU: 1100 (400 free/300 pull/200 IM kick/200 free alt 1-arm/swim by 25s)
PS: 4x200 pull @4:00. Odds 50 fly build/150 free build. Evens free, build 1st & 3rd 50.
MS: 2x300 @6:00 100 SPRINT, 200 active recovery (vomitvomitvomit)
2X200 @5:00 75 SPRINT, 125 recovery
2x150 @4:00 50 SPRINT, 100 recovery
2x100 @2:00 25 SPRINT, 75 recovery
CD: 400 descending, every 3rd 25 backstroke
(I did a lot of back recovery on the MS too)

Swim #2
  • 10m
  • -----
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Swim cords, oof oof ow.

Sport #1
  • Transition Area Cleaning
  • 30m

More schlepping heavy shit and moving books for my sister.

Sport #2
  • Yoga
  • 20m

Tuesday - November 12

Bike
  • 1h 15m 21s
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Run
  • 1h 00m 05s
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IndoIronYanti's Training Log


 November 2013 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • City to Surf 12k (Run)
    8/31/2014 Perth, Western Australia
  • Bali Marathon - Half Marathon (Run)
    9/14/2014 Gianyar, Bali
  • Ironman Malaysia (Triathlon)
    9/27/2014 Langkawi Island,

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals