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Training Log Archive: BigRez

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Cycle5 8:30:00 108.74 175.0
  Run7 6:36:39 50.95(7:47) 82.0(4:50)
  Swim4 3:30:22 4.1(51:18) 6.6(31:52)
  Yoga1 1:00:00
  Weights2 20:45
  Total15 19:57:46 163.79 263.6
averages - sleep:6.2 rhr:46 weight:69.3kg

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Sunday Jun 12, 2011 #

Cycle (Hill Ride) 2:30:00 [3] 45.0 km (3:20 / km)

Ride around Oshima Island
wow this ride was crazy tough.... dunno why. but was so so tough. others felt the same... even on uphills that weren't that steep just ended up going snailpace- unable to pick it up. felt so weak... beautiful ride and was fun but just tough

Saturday Jun 11, 2011 #

Run race (OD (Turned Duathlon)) 1:06:00 [4] 15.0 km (4:24 / km)

Oshima OD
As weather was a serious typhoon outside they cxl'd the swim leg of the race and decided to turn it into a duathlon 5kmrun/40kmbike/10km run. by the time the race started the rain had subsided and winds calmed down a lot more. did the first 5km run in 20min which was a little faster then i thot so questioning the actual distance of the course. that run felt pretty good. the second 10km run was more challenging and was slightly demoralizing as i was getting passed by what felt like a fk load of ppl... turned out to be 46min but i mustve had about a 2min transition which was included in that time so guess my run was more like 44min... not bad by any means but made me realize i have to and should be able to get faster.

Cycle race 1:03:00 [5] 40.0 km (1:35 / km)

Oshima OD
absolutely hammered the bike leg, was a fast course, hopefully can get smoething resembling this time in future races. felt good passing a lot of ppl and didnt know until after the race when Kylie told me but apparently i had a group of riders drafting behind me the entire race. as the bike time included T1 (which was slow for me) i'm guessing on paper those riders came out ahead of me but pumps me up to think that i may have had the 3rdish fastest bike split in the race (officially was #7). i was a little worried bc i hadn't tightened my handle bars tight enough after assembling my bike from the bike bag and the handles were moving a bit each time i went over the gutters. towards the end of the 3rd lap as i went over a gutter, the bars moved down a lot and i scared the fk out of me, was able to hit them from underneath so they came back up but from that point on wards for the last lap i made sure to get out of aero and hold the sides of the handles while going over each gutter. note to self tighten that sht as hard as possible whenever traveling...

Friday Jun 10, 2011 #

Swim 20:00 [3] 1.0 km (20:00 / km)

just did an easy 1km swim in the pool to work on stroke before the OD tomorrow. tried to do a few 100m with and without the pull buoy at race pace.

Run (treadmill) 30:00 [3] 6.0 km (5:00 / km)

got on the treadmill after swimming for an easy 30min jog/run. didnt push hard and just wanted to stay loose for the race.

Wednesday Jun 8, 2011 #

Note
rhr:46 slept:5.5

Run (Intervals) 1:30:00 [3] 18.0 km (5:00 / km)

ran to track and back and did the interval training. my run over was about 17:30, much faster, feeling light on my feet. the main set today was 7x800m with 1min floater which ended up roughly 100meters. i ran with a HR of about 170 and felt alrite, roughly 3:40-3:50intervals... i must realy have a high max heart rate. was humid but felt good today- not too hard
5 AM

Cycle (trainer) 46:00 [3]
ahr:115 max:143

15min warmup then 6x(3min hard/2min RI). felt good, while watching modern family

Tuesday Jun 7, 2011 #

Note
rhr:47 slept:5.5

Swim (speedy intervals) 1:15:00 [5] 2.0 km (37:30 / km)

TOUGH TOUGH WORKOUT
total distance 5km w/warmup+cooldown
main set was 20x50m at 1:10
did the first 3 or 4 at 40 or 41sec but then realized was too fast so slowed down and around was feeling sluggish #6-8 goin down to about 45-47, i said fk that sht and got my second wind and back to about 43consistently for rest of the time. was definitely hurting. between each of the sets kept saying to myself fk the pain, and saw others around slowing down. what seperates the fit from the rest is having the ability and mental strength to power through these so really pumped myself up doing the angry pssed off breathing between sets to get psyched. think it worked- game face baby. right before the last set, looked over a couple lanes over and LCR was in the same heat so yelled out at him LIAM YOUR GOIN DOWN, knowing thisll pump him right up and we'd be able to push each other, he won but by trying to race him, was able to finish strong with the last 50m at 41sec. ding dang doo. did 2 easy 100m to make it an even 2km workout.

water was fking hOT. never swum in this temperature water before... gotta bring sports drink next time

Run 46:00 [3] 9.0 km (5:07 / km)

jog to and back from swimming but this time added an extra bit on the way back. think it made the total run 9km (wasn't wearing garmin). trying to run faster now instead of just going slow to get the miles in. i felt super light on the way over and ran to IHP in 18:08 which is about 2min faster then my usual pace. felt good. was kinda pssed because i wanted to hit the wind trainer for 45min before swim practice but ended up napping but think was quite necessary so all G

Monday Jun 6, 2011 #

Weights 45 [3]
rhr:45 slept:6.5 (rest day)

Lifted weights- vanity muscles but also included some light leg work like lunges and hamstrings using the cable machine. it all felt so good... dunno what it is, maybe im getting more testosterone as fof late... suddenly have this urge to lift weights.

Sunday Jun 5, 2011 #

Note
rhr:48 slept:7.0 weight:70.1kg

8 AM

Swim race (Open water) 25:22 [4] 1.4 km (18:07 / km)

1.4km open water swim- was super happy that was able to do it in 25min. prev pb was in an OD at about 33 i think. stroke was pretty good but didn't stretch my arms wide enough- realized later. so think while i was extending my arms mustve been crossing. one more thing is that i was swimming the most direct route between the buoys but i saw the pack was further outside... wonder if this was because of the current etc... not sure but have seen it in other races. I have to swim with a pack to make most of drafting. will try to get close to a similar time at the OD next week

Saturday Jun 4, 2011 #

7 AM

Cycle (Hills (shek-O)) 3:30:00 [4] 90.0 km (2:20 / km)
ahr:135 max:169

Hardcore brick session with LCR.
got completely hammered last night and was definitely hungover this morning although i managed to go to bed at a proper hour 11ish. Felt totally awesome the first 2/3rd of the ride, i was going up the hills pretty strong and just hammering the rest of it, did loops at Shek-O across the relatively flat area but also did the hill from shek-O back up 3 times. dunno if its cause i wasn't feeling it or what but LCR was hammering it and i just couldnt keep up on the uphills especially towards the end- i was jsut in a bad state puttering along. did feel totally amazing the first 2/3rds, going really hard and did a lot of hills so was a pretty hard ride. maybe went too hard at the beginning and jsut lost my legs? hmmm i hope.
10 AM

Run (Easy Run) 59:00 [2] 10.0 km (5:54 / km)
ahr:153 max:178

was planning for a 16km run but ended up just being 10km. the first couple km was just straight crazy fking up hill was nuts.... this was a brick session straight off the bike too. but once got to bowen LCR wanted to pick up the pace to 4:45, we were doing btw 4:45-4:50 and i was actually doing pretty good surprisingly. He mentioned he wanted to do a warm up and then 10km pace and at that point i knew theres no way i'd be able to keep up, so once i started slowing just told him to go ahead. Ended up slowing to a pretty slow pace and just trucking a long, met up again once i got to the 10km mark (he ran on somewhere else from bown and i just did bowen again- or part of it) and since he was shattered and i was not really excited we just watlked/cabbed it back. This run for whatever reason has made me rethink my training strategy... instead of only focusing on getting miles in i think i def have to add tempo runs to my workouts... def get the feel for speed a lot more. I can truck a long for a long distance but realizing thats not necessarily gonna make me faster....

Friday Jun 3, 2011 #

Note
rhr:45 slept:6.5

5 PM

Yoga (Hatha) 1:00:00 [2]

meh, easy chilled out class.... oddly felt like pumping iron before this class.. stress for the first time in a while?

Thursday Jun 2, 2011 #

Cycle (Trainer) 41:00 [2]
ahr:118 max:142

windtrainer session, meh. struggle to wake up and also struggle to bring heart rate up/keep it. wanted to stay 135bpm after warming up but was more like 120... watched 2episodes of modern family

Note
rhr:47 slept:6.0

7 PM

Swim (Time Trial) 1:30:00 [4] 2.2 km (40:55 / km)

700m time trial

warm up + drills- 400m
main set
6x50m- hard warm up for hte time trial
700m time trial- 12:44
4x (50m kickboard, 100 pull buoy)
200 m cool down
total= 2.2km

Did not feel good in the sets leading up to the time trial... arms were feeling heavy (maybe from doing weights yest?) and just general blah-ness. started the time trial 3rd in line, (we were starting 10seconds apart). the guy in the lead was slow... the chic in front of me and myself caught up to him and were stuck, for about 100/150m i had to go really slow as he was holding me up but was able to pass him and then all was good. the chic it turned out cramped up so i was left leading lane 2 which turned out to not be good as i miscounted the laps and so everyone behind me stopped when i did and so instead of a 800m time trial i turned it into a 700m time trial.... sa'll G makes it easier to know how fast a 1.4km swim will be. within the first couple laps i started to feel good with really long strokes and that sluggishness i felt earlier just dissapeared. i feel like i shoulda been able to push more but my time was pretty good even without doing flipturns..thin\k i only did the flip turn twice as im always paranoid when doing them in a group.

Run (jog) 39 [3] 7.0 km (6 / km)

uneventful jog to and back from swim practice

Wednesday Jun 1, 2011 #

Note
rhr:43 slept:6.5 weight:68.5kg

Run intervals (Track intervals) 1:45:00 [4] 17.0 km (6:11 / km)
max:192

Running to and back from the track, plus extra warmup laps while there equalled 9km total. Intervals was once 8x800m with 200m floaters btw each interval, so essentially no static rest. was supposed to be at about 70% pace. once again my heart rate was way higher on most of the laps compared to others... altho with the couple people who were on pace with me weren't struggling less.. in fact one guy was definitely struggling more as i could tell with his breathing and my being able to carry on a convo... but my HR was above 180 while his was around 160-165.. mine even jumped up to 190 at one point.... gotta make sense of these numbers. bike store chic said its good to have a really wide range and thats what ppl want... my resting HR this morning was 43 so def low.
6 PM

Weights (Lifting Weights) 20:00 [2]

Instead of watching an episode of modern family before track practice, decided to work on my guns for 20min- hit up the gym downstairs and did some upperbody vanity muscles + lunges. wanna do this once a week.... purely for vanity sake.... would be nice to do some leg work but get sore or am sore when doing it so still don't get whats best... will have to do a bit of research....

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