If the Fat Crazy Cat Lady Can ...

Monday - September 23

Bike
  • 40m 26s
  • -----
  • -----

Good strong spin, 5 min x 2 min higher resistance intervals

Run
  • 30m 08s
  • -----
  • -----

Power walk with Kingsley down the hill (hard!) ... he said, "Wow, this is steep" and it is, just as hard to go down as up, it's that steep ... and of course then UP the hill too. :)

Swim #1
  • 1h 00m
  • 2300.00 meters
  • -----

Kick Workout (aka "I Hate Sheila T")

It was perfect, though, since with a sinus infection no flip turns (did open on WU/CD) and staying mostly on top of the water was much better.

WU 400 free
6x200 kick alt free/IM last rep swim IM
6x50 back kick alt dolphin/flutter
100 backstroke
4x50 surf kick (freestyle no board; head up to breathe)
CD 100 free

Swim #2
  • 05m
  • -----
  • -----

Dryland swim tubing. 1min free, 1 min fly. I HATE YOU SHEILA T!!!

Sport
  • Yoga
  • 30m

Nekkid yogaaaaaaah.

Sunday - September 22

Sport
  • Yoga
  • 17m

Death yoga. Sick today. Japan fallout (HAHAHA ... too soon?), tired out from recent bout of strep and Abx, or current tooth/gum infection which I'm taking really yucky Abx for, or bladder infection (too much time on Training Bike 2, methinks ... ) ... or all of the above.

Slept a lot today.

Saturday - September 21

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.

Friday - September 20

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

Thursday - September 19

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!

Wednesday - September 18

Back in Bali with Kingsley in tow!

Tuesday - September 17

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     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Bali Marathon - Half Marathon (Run)
    9/14/2014 Gianyar, Bali
  • Ironman Malaysia (Triathlon)
    9/27/2014 Langkawi Island,
  • Tour de Bintan (Cycle)
    11/7/2014 Bintan,

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals