If the Fat Crazy Cat Lady Can ...

Thursday - July 25

Bike
  • 55m 01s
  • -----
  • -----

Well, that went spectacularly badly. Was supposed to be the 2nd of 3 sim rides for IM Japan (8 hours, so over), but a) the Pop Tart (singular, there's a clue right there) wouldn't stay down, and b) I didn't want the second one (bright red siren, as in I should call one). Thought I'd give it an hour and see what happened but the nausea caught up first, followed by other expulsions I shall not divulge in detail, immediately passed out for a few hours and woke up with a (mild) fever.

So I think we're calling it a pullback/consolidation week instead and aiming for Peak Week next week.

Sport #1
  • Home Improvement
  • 51m

Room de-tornado'ing. I figured if I could do that, I was fine to finish the bike. Clearly, I was not.

Sport #2
  • Yoga
  • 23m

Aaaaaaah.

Well, fachmie. Kristin (Mutti's caretaker) has the same crud I've got. I suppose unless I hermetically seal myself into my room (which isn't, perhaps, the neatest of places but believe me it is damn clean), given that I always get everything, some sniffle or puke was going to come my way.

Wednesday - July 24

Bike
  • 1h 30m
  • -----
  • -----

I usually go over a bit in my workouts but so faching tired today, everything got stopped at the SECOND.

Very pleasant, though--some good climbs in there along with Tour de Mini-Piglets ... Tour of Wallonie. :)

Run #1
  • 15m
  • -----
  • -----

Aquajoggie after the swimmy. Always.

Run #2
  • 45m
  • -----
  • -----

Dusk run.

Swim
  • 50m
  • 2000.00 meters
  • -----

Recovery & technique (I could still really feel yesterday's splashy sufferfest ... so yeah, Sheila did say to take a day off after that, but, um ... I *clearly* know better than the best in the world. Yeah.)

WU: 5x100 odds/evens last 25 alt backstroke kick/doggypaddle

Shit. I'm so tired I don't remember what everything was. Insert a bunch of serape kicking and 1-arm stuff.

MS: 8x100 2x (EZ/mod/fast/sprint)
CD: 100 EZ

Sport
  • Yoga
  • 26m

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
  • -----
  • -----
Swim
  • 10m
  • -----
  • -----

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.

 

 

IndoIronYanti's Training Log


 July 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 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • MetaMan Bintan Triathlon - Half Course (Triathlon)
    8/23/2014 Bintan,
  • 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