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Training Log Archive: BigRez

In the 7 days ending Jun 12, 2011:

activity # timemileskm+m
  Cycle3 4:19:00 52.82 85.0
  Run4 3:52:00 29.83(7:47) 48.0(4:50)
  Swim2 1:35:00 1.86(50:58) 3.0(31:40)
  Weights1 45
  Total7 9:46:45 84.51 136.0
averages - sleep:5.8 rhr:46

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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 #

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 #

rhr:47 slept:5.5

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

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.

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