If the Fat Crazy Cat Lady Can ...

Wednesday - November 20

Run
  • 30m
  • -----
  • -----
Sport
  • Yoga
  • 32m

Tuesday - November 19

Run #1
  • 20m
  • -----
  • -----

Powerwalkies

Run #2
  • 16m
  • -----
  • -----

Aquajoggie

Run #3
  • 30m 30s
  • -----
  • -----

Gentle sunset trot about the Jakarta 'hood. Can still feel the half mary in my legs.

Swim
  • 1h 00m
  • 2700.00 meters
  • -----

Dummy forgot her swim cap ... 50m pool in Jakarta.
WU: 300S/200P/100S/200K/100S
I.M.: 50fl/50fr, 50bk/50fr, 50br/50fr
MS1: 4x100fr @2:00, 100K @2:30, 2x100fr @2:00
MS2: 6x100 @2:00, 25 catchup/75 build to sprint.
1-3 pull, 4-6 swim
CD: 200 half str half fr

Sport
  • Yoga
  • 22m

Monday - November 18

Bike
  • 1h 52m 07s
  • -----
  • -----

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
  • -----
  • -----

Still fast but gradually slower walking to cool down.

  • RACE DAY: Bali Sunset Highway Half Marathon

Saturday - November 16

Bike
  • 1h 00m 03s
  • -----
  • -----

Trainy spinny loosen-up from yestiddy.

Run
  • 40m 09s
  • -----
  • -----

Wee tranny run.

Swim
  • 15m
  • -----
  • -----

Swim cords. Half free, half fly. Ouch.

Sport
  • Yoga
  • 50m

Yogaaaaaah.

Friday - November 15

Bike
  • 8h 03m 14s
  • -----
  • -----

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
  • -----
  • -----

Aquajoggie.

Run #2
  • 45m 06s
  • -----
  • -----

Late afternoon trot around the hood.

Swim
  • 1h 10m
  • 3150.00 meters
  • -----

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!

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

  • Ironman Malaysia (Triathlon)
    9/27/2014 Langkawi Island,
  • Tour de Bintan (Cycle)
    11/7/2014 Bintan,
  • Ironman Western Australia (Triathlon)
    12/7/2014 Busselton, Western Australia

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals