Category Archives: Training

Start with dynamic warmup and mobility 2 sets: 1′ scap pushups 15/15 side lying leg abduction 15/15 steps lateral walk 3 sets of each: 12/12 SL RDL with DB 12/12 single arm row 1 minute plank (toes on PB) 3 sets of each: 10/10 Side step 12/12 x1/2 kneeling military press 30s/30s side plank LoveContinue reading “Friday, 05 February 2016: Strength and Bike”

Warmup 500 pure drill and kick MS: 5 X 200, each is a comfortable “all day” pace on 30″ rest. 400 swim with buoy, every other 25 catchup drill CD: 300 kick drills, use fins as needed but not as crutch – side, back, board 200 swim with fins, add side kicking every other 25.Continue reading “Thursday, 04 February 2016: Easy Swim”

30′ sub MAF build to MAF Interval set: 5 X 40″ on 2′ rest. Finish with easy running, getting HR back to MAF or lower. Slept in the mountains for the first time in a while last night. I had to stay in Bandung for work, and partially because I want to try running inContinue reading “Wednesday, 03 February 2016: Interval Runs”

Aligned with coach’s training philosophy, today is a rest day. I’m not supposed to over-tire myself so I can train well another day. I’m expecting my LF/HF ratio to rise this week, but I’m having doubts the readings are accurate. I’m getting more sleep that usual this week to enable more recovery, but that hasContinue reading “Tuesday, 02 February 2016 – Rest Day”

The start of build 2 week of a 3-week meso-cycle. So this are supposed to build up more vigorously this week. However, started with a recovery walk to recover from yesterday’s brick bike and run. 1:00 walk. Easy. Supposed to swim this afternoon — an easy swim to basically recover. This is just an easyContinue reading “Monday, 01 February 2016 – Build 2, Recovery Walk & Swim”

First half 10bpm below MAF Second half MAF Please comment on your RPE during this ride. Use small chain ring and focus on 95+ RPM First half RPE about 7 at start, becoming 6. Second half RPE about 8 growing to 9 at end. Legs tired towards end, hard to keep pedaling continuously. Off theContinue reading “Sunday, 31 January 2016 – Bike & T-Run”

90 min run, first 10′ power walk, 40′ MAF-10, 40′ MAF Doing the sub-MAF method for first half again. I’m liking this protocol as it allows me to run at MAF quite fast at the latter parts of the run where I usually falter. Not sure if it’s the cooling, near rain weather, my improvedContinue reading “Saturday, 30 January 2016 – MAF Run”

warmup: 500 gradual build of easy swimming, drill, side kicking– alternate every 50. 500 swim with pull buoy (no pads), every other 50 is catchup main set (MS): 10 x 50 with 1:1 rest to work ratio. push hard but not max. see how you feel, don’t worry about times. extra rest after 10th. cooldown:Continue reading “Friday, 29 January 2016 – 2,000 Yard Swim”

The schedule was supposed to be a strength day, and I was prepared to work out. But coach decided to replace it with a rest day because of the LF/HF ratio being high around 8 where it should be 2. And because I said I was a bit tired on Monday. However, I felt recoveredContinue reading “Thursday, 28 January 2016 – Rest Day”

First half 10bpm below MAF, second half at MAF for 1:20. That means first 40min I have to run at 130bpm before raising my HR to 140bpm. It was difficult finding the proper pace to run at 130bpm. There is such a narrow threshold between power walking and light jog that I had to dropContinue reading “Wednesday, 27 January 2016 – MAF Run”