Bike
  • 4h 00m 41s
  • -----
  • -----
Run
  • 10m
  • -----
  • -----

Wee tranny.

Swim
  • 1h 10m
  • 2700.00 meters
  • -----

WU: 200 (75 swim/25 horizontal scull), 200 IM kick (4th, 8th 25 hard)
MS:
4x100 @2:15. 25 L-arm, 25 R-arm, 25 catch-up, 25 swim
4x100 @2:15
300 pull @1:00R
4x100 @2:15. 25 kick, 75 build to near-sprint
3x100 @2:10 descend
300 pull, every 4th 25 Tarzan (so basically, every 25 is head-up free PULL only. Fachmie!!!)
200 CD

Sport
  • Yoga
  • 30m

Today was like yesterday except worse. At least it was me this time keeping my brother from killing people. He was screaming at the top of his lungs in the middle of a bank. It was awesome.

No idea how I got the workouts in. Well, it's midnight and I just finished cycling and haven't even showered yet, and I was up really early. That's how.

One of Mutti's hearing aids is in for repair--and she lost the other one. She is completely deaf without them--there goes her lifeline--and we cannot find it, nor her backups, anywhere. Vanished. I think she had a brain lapse and put them all in a "safe place."

So she was in a lathered panic all day. It was so sad to watch. We really tried.

Bike
  • 2h 00m 55s
  • -----
  • -----

Tour de Piglets. What else? :) Threw in 3 pretty hard climb simulations, 5-6min each.

Run
  • 15m
  • -----
  • -----

Wee tranny run.

Sport
  • Yoga
  • 35m

Travel day, so started early, and lots of walking. (We actually still walk out to our airplanes on the runway here).

Total BS and major fuckitalls pretty much upon arrival. Had to do stupey father's affairs stuff all afternoon with stupey people and everything went super stupey. Blew my stack around 3pm. My brother saved me from choking people.

So happy to come home to Mutti in the evening, had a nice dinner with her, put in the ride.

Run
  • 20m 25s
  • -----
  • -----

Aquajoggie after swim.

Swim
  • 1h 00m
  • 2500.00 meters
  • -----

Recovery swim (i.e., did WTF I wanted, lollygagged, fiddled with goggles, rinse, repeat. :) )
400 free
400 IM
IM/Free ladder: 25 fly/50 free, 25 back/75 free, 25 breast/100 free.
25 fly/125 free, 25 back/150 free, 25 breast/200 free.
25 fly/50 free, 25 back/75 free, 25 breast/100 free.
50 free
200 reverse IM
300 free

Sport
  • Yoga
  • 20m

Bike
  • 15m
  • -----
  • -----

Nice recovery spinnie a la Tour de Piglets.

Swim #1
  • 3h 55m
  • 10000.00 meters
  • -----

Bali Ocean 10K. Conditions were rough this year (not nearly as bad as last year; almost, but it just wasn't as cold). Winner in 2:30, an Olympian, that's a relatively quite slow time (winner is usually just over 2:00). It was also the most competitive field we've had. Pretty amazing.

Hey, I did beat the guy who set the world record for ocean 10k butterfly ... respect!!! (for him). It was actually pretty faching amazing watching him ... he had his own paddler who is also a referee since the standards for open-water swimming and world records are very strict. He can tread water, but he cannot take ONE stroke that is not competition-standard butterfly. Unbelievable.

His mom is one of the famous Korean Jeju Island pearl divers. Look it up if you don't know; those ladies are unbelievable. Some have been doing it their whole lives and are in their 60s and still going.

Swim #2
  • 10m
  • -----
  • -----

Cool-down swim in hotel's cool (thank God! and not saltwater!) lap pool.

Sport
  • Yoga
  • 25m

  • RACE DAY: Bali Ocean Swim 10K
Bike
  • 15m
  • -----
  • -----

Just a good late-night spinny to Tour de Piglets and to make sure my legs realize they still need to be awake for tomorrow. No hibernating after the long run. Well, not figuratively. I actually did take a 4-hour nap after that and really needed it!

Run
  • 1h 22m
  • -----
  • -----

2:1 run walk. Been sick this week, have a big race tomorrow, schedule worked out so I could only do this run in the heat of the the tropical day. So there's no such thing as doing it too slowly and there was definitely a possibility of doing too much, so this length and ratio was just right.

Less is more.

Sport
  • Yoga
  • 15m

Bike
  • 2h 00m 30s
  • -----
  • -----

Tour. De. PIGLETS!!!!!

Sport
  • Yoga
  • 20m
Travel day.

Bike
  • 1h 31m
  • -----
  • -----

Tour de Piglets. I forgot my bike shoes in Bali--it's really hard to pedal on those teeny little SPDs with sneakers on!

Run
  • 40m
  • -----
  • -----

Aquajoggie. I thought I was going to blow my brains out after 10. Then I found a friend. Then later I realized it's much better to blow OTHER people's brains out.

Swim
  • 1h 15m
  • 2600.00 meters
  • -----

Just technique-focused; rest, not sendoff intervals. Really needed it. But she always sneaks one zinger in ...

WU: 4x150 @:20R
100 swim / 25 serape 1-arm / 25 serape kick (alt sides)
I swam fly for the first 2 swims because it was cold. No, really.

DS: 8x50 @:15R. Odds: 25 serape kick / 25 back kick, Evens: 1-arm serape 25 R / L
MS: 3 rounds
4x50 @:20R Reduce stroke count by 1-2 stroke cycles per 50 by overloading serape movement for strength training (not stroke reduction).
200 pull at ideal stroke length & serape loading @:30R, 100 mod/100 fast

And the zinger--it doesn't seem that hard 'til you do it!
DS: 2x200 1-arm serape with kickboard @:30R

CD: 200 IM

IndoIronYanti's Training Log


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