Practice Love

Tuesday - November 26

Bike
  • 1h 00m
  • -----
  • -----

Pretty hard intervals. Not leg-busting or lung-busting, just good solid effort.

Run
  • 40m
  • -----
  • -----

AND after all that, aquajoggie.

Swim
  • 1h 30m
  • 3400.00 meters
  • -----

I want to die. That is all. I made the horrid mistake of going and working out with my dear friend, Olympian, Indonesia's only (and surprisingly good) pro triathlete (yours truly got him into tri) Andy Wibowo and his squad that he trains ... slowest swimmer, slowest lane, I died. Long course meters.

I can't wait to do it again tomorrow :)

SQUAD WORKOUT
WU: 200 IM
Then there was 1400 worth of assorted sprints. I shit you not.
I held my 50 free sprint times surprisingly constant, though, between :35 and :38 (pushoff).
"Cool-down" was 400 pull with band. I pretty much lapped everyone. I have a natural pull-buoy :D

MY ADDITIONAL WORKOUT
400 IM (I'm sick, what can I say)
Drill set: 100swim/100 L-R 1-arm free/100swim/50kick/50swim
Speed set: 3x150. 50fast/100EZ, 50EZ/50fast/50EZ, 100EZ/50fast
CD: 150 stroke

Sport
  • Yoga
  • 26m

Monday - November 25

Bike
  • 1h 30m
  • -----
  • -----
Run
  • 20m
  • -----
  • -----

Wee tranny.

Swim
  • 1h 05m
  • 3000.00 meters
  • -----

WU: 4x150 @3:30 (50 swim/25 horz scull/50 swim/50 kick)
DS: 3x150 @3:00 (25 R-arm, 25 L-arm, 100 swim)
MS: 2 rounds
4x75 free hard @1:30
2x50 EZ @1:00 (25 Tarzan--which is never easy!--25 free)
4x25 IM kick SPRINT @0:30 (no, that is not a typo)
100 EZ
PS: 6x100 pull @3:00. 25 catch-up/75 build to sprint
CD: 150 EZ free/back

Sunday - November 24

Bike
  • 45m
  • -----
  • -----

Recce ride for the Bali Quad bike course!

Run
  • 40m
  • -----
  • -----

Slow waddle walking out the run course of the Bali Quad ... Kingsley was using GPS and I was cross-matching with my bike computer (yes, I was wheeling my bike along!)

Swim
  • 20m
  • -----
  • -----

This was a FACHING AWESOME not-really-canoe paddle of the Bali Quad canoe leg ... we should have taken pictures. I dumped over before I even left the shore ... and Kingsley and I were in street clothes. What can I say. Poor planning early in the morning leaving the house ... also we had this hemorrhoid to take care of. Home drainage. Fun times at the Funny Farm.

Saturday - November 23

Bike
  • 1h 00m
  • -----
  • -----

Spinny trainie!

Run
  • 1h 10m
  • -----
  • -----

Runny mostly walkie with Kingsley up and down the serious faching hillseys of my 'hood.

Swim #1
  • 55m
  • 2500.00 meters
  • -----

I have completely forgotten what this was, but it was SSW 1-3, the first part thereof.

Swim #2
  • 35m
  • 1500.00 meters
  • -----

SSW 1-3, the second part thereof; in between was 2 hours of being head timekeeper at our Bali Sports Foundation Special Needs Swim Meet.

Friday - November 22

Bike
  • 6h 21m
  • -----
  • -----

And a brutal one at that. Much harder than last week's 8.

Run
  • 30m 15s
  • -----
  • -----

WITH KINGSLEY, KINGSLEY IS HEEEEEEEEERE!!!!!!!!!! :)

Swim
  • 10m
  • -----
  • -----

Swim cords

Strength
  • 10m
Sport #1
  • Body Surfing
  • 15m

In compression socks. That was a first. Hee hee. K still had his Ironman watch on too.

Sport #2
  • Yoga
  • 25m

Baby's first trisuit!!! Ironcrap brand, of course :)

Thursday - November 21

Bike
  • 50m 02s
  • -----
  • -----
Run
  • 25m
  • -----
  • -----

Wednesday - November 20

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

IndoIronYanti's Training Log


 November 2013 
SunMonTueWedThuFriSat
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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

  • MetaMan Bintan Triathlon - Half Course (Triathlon)
    8/23/2014 Bintan,
  • Ironman Malaysia (Triathlon)
    9/27/2014 Langkawi Island,

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals