Bike
  • 30m 30s
  • -----
  • -----

Short, but good spin with some intervals on the drainer.

Run
  • 1h 06m
  • -----
  • -----

Power WALK with Kingsley down the Sanur boardwalk, then dim sum with Tina. Yum! (and the dim sum was good too ... )

Both of us had sore hips after. It was a good jaunt.

Swim
  • 10m
  • -----
  • -----

Swim cords. Oof.

Bike
  • 40m 01s
  • -----
  • -----

Training Bike #1 Tin Canny, easy drainer intervals to Criminal Minds.
We shall work out on Training Bike #2 in the eve. :)

Run
  • 21m
  • -----
  • -----

Aquajoggie after the swim with Kingsley!

Swim
  • 1h 15m
  • 3000.00 meters
  • -----

WU: 800 SKPS, 4x50 @1:00 odds 25 dogpaddle/25 swim, evens build to sprint
MS1: 3 rounds
4 x 25: 1) 12.5 EZ/12.5 fast, 2) 12.5 fast/12.5 EZ, 3) 25 EZ, 4) 25 fast
50 EZ, 50 fast @1:00R
1st round: swim @0:30 2nd round: kick @0:45 3rd round: pull @0:30
MS2: 8x25 @0:35 2 fly/2 bk/2 br/2 fr
4x50 @1:10 IM order
4x50 @1:00 25 IM stroke, 25 free
MS3: 600 free, every 3rd 50 catch-up
CD: 200 IM EZ

Run #1
  • 20m
  • -----
  • -----

Aquajoggie after the swim, with Kingsley ...

KINGSLEY WANTS TO DO AN IRONMAN MWAH HA HA HA HA

And the race, too. ;)

Run #2
  • 30m
  • -----
  • -----

Actually supa powa WALKING with Kingsley.
Okay, the only thing that made it power walking was being towed by the dogs, who haven't been walked in months, so they're impossible right now.

Swim #1
  • 1h 10m
  • 3000.00 meters
  • -----

WU: 8x50 free 0:10R
MS1: 6x100, 25 IM stroke/75 free @2:00
MS2: 800 2x(150 pull, 150 free, 100 IM kick)
MS3: 10x50 @1:10 25 choice/25 free
MS4: 5x100 free @2:00 1. focus catch 2. pull 3. diagonal 4. finish 5. whole stroke
CD: 200 EZ IM/free

Swim #2
  • 05m
  • -----
  • -----

Full free stroking tubing a la Sheila.
That bitch!!!

Kingsley is a Krazy Kat Lady!

Back in Bali with Kingsley in tow!

IndoIronYanti's Training Log


 September 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     
 
Time
Distance
Time
  • Ironman Western Australia (Triathlon)
    12/7/2014 Busselton, Western Australia
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals