Bike
  • 1h 15m 37s
  • -----
  • -----

This workout was deceptively easy LOOKING. It was not!
WU: 10'
MS: 5 x (3' + 1' recovery) 1. Z3, 2. upper Z3, 3. lower Z4, 4. upper Z4, 5. Z5
15' Z2 then repeat MS
CD: 10'

Run
  • 17m
  • -----
  • -----
Swim
  • 35m
  • 1800.00 meters
  • -----

Active recovery swim
300 breathe by 3
2x200 @:10R drill up, free down
400 breathe 3/4/5
4x100 pull @:10R
300 breathe by 3

Strength
  • 15m

Yogaaaah

Sport
  • Stationary Biking
  • 10m

yaaaaawn, hello day!

Run
  • 17m
  • -----
  • -----
Swim
  • 1h 15m
  • 3200.00 meters
  • -----

This was really tough. I felt strong throughout, but this was really tough.

WU: 4x100 @:10R 50 sw / 25 horz scull / 25 sw
DS: 6x50 @:05R 25 1-arm / 25 swim. 1-2 catch, 3-4 diagonal, 5-6 finish
MS: 4 x (50 1-arm kickboard/100 swim @:10R, 50 1-arm kickboard/150 swim @:10R)
1. catch 2. serape pull 3. diagonal 4. finish
KS: 6x50 kick @1:00 NO THIS IS NOT A TYPO EITHER 25 sprint / 25 EZ (made it the first 3 had to go 1:05 the last 3)
MS2: 6x100 @2:10 odds--50 Tarzan/50 dogpaddle, evens--pull
CD: 200 IM EZ

Sport #1
  • Aqua Jogging
  • 10m 12s
Sport #2
  • Stationary Biking
  • 10m 30s

I'm up! I'm UP!

I also had a bike on tap for today, but developed a fever in the p.m. and have felt pretty shitty all day after the swim. It's also hella hella hella busy on all fronts. Good busy (except the shrimp farms getting wiped out by ash from a volcanic eruption, and now a few weeks later our entire Finance/Accounting department resigning en masse) ... but still, overall, good busy.

Also had to remind the good church folks to keep an eye on Mutti's booze as they have a shindig tonight. Heh.

Run
  • 34m 13s
  • -----
  • -----
Swim
  • 1h 05m
  • 3000.00 meters
  • -----

WU: 400 mod breathe 3's
DS: 300 Popov drill up, relaxed shoulders back
200 kick, loose floppy ankles
100 choice EZ
WU2: 2x (2x50 scull up free back, 100 25mod/25mod+/25hard/25sprint)
MS: 300, sight 2x each 2nd 25
3x200 @3:40
4x100 alt 6/3/6 and free by 25s @:10R
6x50 alt EZ/sprint starting from standing up no pushoff @1:10
CD: 200 EZ free/stroke

Strength
  • 30m

Yogaaaaah. Must do! Must remember! My joints will give me awful reminders if I don't ...

Sport #1
  • Aqua Jogging
  • 05m
Sport #2
  • Stationary Biking
  • 10m

*yaaaaawn* hello, world!

Why my reeking runnies would be anyone's favorite pillow, I can't say ... but Lisa Labradog is quite firm about it!

Bike
  • 1h 35m 33s
  • -----
  • -----

Did. Not. Want. Wasn't sure if tired and needed rest or stim of some good O2 training ... so I started it in running shorts and Crocs. Felt good after warmup so switched to ... see below :) went great and able to put in real quality sets.

Swim
  • 20m
  • -----
  • -----

Swim cords. Take that, ye damned rubber!

Sport
  • Stationary Biking
  • 11m

Gooood morning!

Big times in Yantiland! Andrew and John, hilarious podcast that hit top of endurance charts--featuring yours truly this week http://www.imyearone.com/.

More importantly, they included a great plug for SENTINEL tracker; it's unique, cheap, and secure. http://www.indiegogo.com/projects/sentinel-tracker/x/4326884. Please buy in for free service (or keep depending on the ever trusty race trackers, heh) ... it's truly different from anything else out there. And please spread the word, beyond athletes--anyone or any entity who doesn't want everyone having easy access to their personal information or whereabouts, so parents for their kids, lone trainers, campers, hikers, people who want to keep track of members of a traveling group or in unfamiliar places, event managers.

Run
  • 34m 31s
  • -----
  • -----
Swim
  • 1h 05m
  • 2500.00 meters
  • -----

Ouch. Well, for the fact this was a time trial session, the results are not horribly disappointing especially considering the pool!
WU: 200 EZ, 150 pull, 150 kick, 200 mod
DS: 25 6/1/6, 50 6/3/6, 25 6/5/6.
4 x 50 25 scull/25 free
2 x 100 50 EZ/50 fast
MS: 400 time trial, 2 x 100 recovery, 200 time trial, 100 recovery
KS: 200 IM kick
CD: 200 EZ stroke/free

400 @ 6:28, 200 @ 3:08 gives me a Critical Swim Speed of 1:40/100m in this particular 25m pool. Seriously, the conditions are so vastly different in each pool here (and then also so much better in Kingsley's!) that I'll need to do one of these for each different pool.

Strength
  • 12m

Yoga

Sport #1
  • Aqua Jogging
  • 15m

After the swim. 'Cause that's how I ro....aquajog. :)

Sport #2
  • Stationary Biking
  • 05m

Good morning TITS!

Today's neon lunacy. Yes. You're welcome for the wake-up call ;)

Bike
  • 48m 30s
  • -----
  • -----

This was supposed to be some specific kind of bike but it pretty much just turned into a recovery spin some time after the run.

Run
  • 45m 10s
  • 6.00 kms
  • 07m 31s /KM

"long" run for the week (Barry 3-2-1). What's deceptive, though, is that the run is straight down and then straight up on an incline steep enough that it's very difficult to get a road bike up (or a manual car without stalling).

Sport #1
  • Stationary Biking
  • 10m

Good morning!

Sport #2
  • Walking
  • 10m

Post-brunch neighborhood wander.

Bike
  • 1h 46m 08s
  • -----
  • -----
Run
  • 15m 03s
  • -----
  • -----
Strength
  • 10m
Sport
  • Stationary Biking
  • 12m

The morning wake up call.

IndoIronYanti's Training Log


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