If the Fat Crazy Cat Lady Can ...

Tuesday - July 23

Bike
  • 1h 30m 30s
  • -----
  • -----

Steady state in the big ring, a few minutes here and there in a harder gear.

Run #1
  • 15m 20s
  • -----
  • -----

Aquajoggie after THAT swim. oof

Run #2
  • 29m 44s
  • -----
  • -----

Run at dusk.

Swim
  • 1h 50m
  • 4500.00 meters
  • -----

I want to die and I'm taking Sheila T with me.

Actually, it wasn't that bad. Finishing was kind of anti-climactic. I'm kinda worn out, though. Also because I swim in an LCM pool where you have to sight b/c no lane lines, no black lines on bottom, no flags, random people and babies in your way, etc. And jets spewing out the sides that tend to blow you across instead of down the pool.

WU: 400 free/300 fly/200 free/100 fly
MS1: 10x50 fly @1:00 (I may have been increasingly generous with this sendoff)
MS2: 6x200 free @4:00, sprint every 3rd 50
MS3: 10x50 fly @1:00 (surprisingly, I got faster ... but still a little loose with sendoff)
Sprint Set: 3x100 free @3:00
So this is what my "sprint" times look like at the end of a workout like this: 1:29, 1:30, 1:25. It's actually not that bad for LCM under those conditions.
CD: 1000 mix stroke/free/lollygagging

Sport
  • Yoga
  • 25m

Monday - July 22

Sport
  • Yoga
  • 20m

Definitely time for a recovery day. Lots of rest, good nutrition, yoga.

Well, sure, it's Jakarta, and all hell broke loose before noon, but still. :)

Sunday - July 21

Bike
  • 26m
  • -----
  • -----

Warmup for the long run.

Run
  • 2h 35m
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Swim
  • 10m
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Dryland swim cords.

Saturday - July 20

Bike
  • 7h 00m 07s
  • -----
  • -----

1st of 3 simulation rides for IM Japan. I think I want to vomit. I did it perfectly, then! ;)

0-1:00 steady increasing warmup, rolling along, a few patches of a bit harder gear, all fairly high cadence (for me).
1:00-1:20 Steep climb
1:35-1:45 steady rise
2:00-2:45 long gradual continuous climb ending in a steep segment
3:10-3:20 uphill on a roller
3:40-3:50 uphill on a roller
4-4:30 hard, peaking climb
5-5:05 max climb
5:20-5:30, 5:45-5:55 near-max climb
5:55-6:00 steady on the flats

By 5hr I wanted a nap. By 5:30 I didn't want to eat or drink anything anymore. 6:25-6:56 seemed like 3hrs not 30min and by then I was pining to get the fuck off even if it meant I had to run a marathon.

I think I want some fat back on my sitz bones!

Run
  • 25m
  • -----
  • -----

Gentle morning trot to wake up and, well, to keep up some running consistency.

Friday - July 19

Bike
  • 2h 30m 13s
  • -----
  • -----

Okay, so Chris Lieto was right ;). 6 hours of travel having you arrive at 7pm do not a 6-hour training ride make ... also, I blew out the faching trainer tyre and tube so hard it popped my left ear and couldn't hear out of it for a while.

Well, of course I just changed them out and kept going! Kept it in the top quarter of all gears, ground out a couple brutal 20-minute climbs finishing with the hardest gear, a la Tour de Piglets mountain stage, to which I was indeed cycling.

Sport
  • Walking
  • 15m

As in, purposeful walking. As in, towing a heavy suitcase and backpack I'm-late-for-the-plane kind of very useful training for Irontravel.

Travel day AND a long simulation ride at the destination (something Chris Lieto himself warned me never to do, so it went straight into the training plan). Just the way it worked out this week. Also because it's the last real day of Tour de Piglets.

For the two of you who haven't seen it yet, the new and improved Yanti thanks to a vegan stint initiated by food poisoning and looking at the Ironman Japan bike course profile:

And I've probably posted this already, but WTF, I love the guy double much, he deserves it, and surely at least two of you missed it the first time 'round as well ;). Kingsley Bugarin and I (with a pool in the background, apropos):

If you're ever in a bad spot in life or in a race, or just would enjoy a dollop of awe-inspiration, go nibble around his website: www.kingsleybugarin.com.au/.

Particularly the records page ... shit, I have to dress up in an Elvis suit to do that. He just takes his clothes off and goes.

Me, I actually get to nibble around him. :) Luckiest girl in the world, ongoing 37-year streak.

 

 

Thursday - July 18

Bike
  • 2h 00m 10s
  • -----
  • -----

Kingsley having been Training Bike #2 this week thus far, had to go back to Training Bike #1 (Tin Canny the Cannondale) and grovel a bit by giving him a good hard 2-hour ride. Mostly big ring, really chugging it out.

Run
  • 30m
  • -----
  • -----

Not so wee tranny run. But it is amazing the speed you can get in your legs (despite having done so much, er, strength training this week) with just a few less kilos on the body.

Swim
  • 16m
  • -----
  • -----

Dryland swim cords ... barf-o-rama.

But a la Tour de Piglets, not so bad.

Sport
  • Yoga
  • 16m

Wednesday - July 17

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

WU: 1000. 200 swim (1st 50 fly), 100 IM kick, 200 swim, 100 catch-up, 400 neg-split
DS: 4 rounds. 75 kick (IM order), 25 1-arm, :30 press-outs (up to 8)
MS1: 10x50 @1:00 with full press-out and dive-in
MS2: 8x50 alt 25 EZ/25 Tarzan with 25 EZ/25 sprint @1:00
CD: 200

IndoIronYanti's Training Log


 July 2013 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Tour de Bintan (Cycle)
    11/7/2014 Bintan,
  • Ironman Western Australia (Triathlon)
    12/7/2014 Busselton, Western Australia

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals