Training Goal: Finish strong in long swim
Personal Goal: Salvage training
Distance Covered: All Activities: 103.17km
Duration: All Activities: 11h05m
Elevation Gain: 720m
Overall Training Completion Rate (Actual Vs Planned):
68.2%
Swim Time:
2h19m
Swim Distance:
4.9km
Bike Time:
5h30m
Bike Distance:
77.62km
Elevation Gain:
526229m
*For indoor bike - time measurement only and some (insignificant) distance may be recorded
**Including brick (none this week)
Run Time:
2h38m
Run Distance:
21.45km
Elevation Gain:
130m
*Including brick (none this week)
Time Spent Doing Strength/Core/Stability Exercises:
1h39m
*Including rest/chit chat
Time Spent Stair Climbing (ascent):
36m4s
Elevation Gain:
64m
*Based on what was recorded only
Unaccounted for
~ foot workout
~ run drills/warm up/cool down
~ Stair descent
Training Notes for Week 13:
1) Swim this week was bad, no difference from previous week. Looking forward to the long swim but due to work, the plan didn't materialize. Felt comfortable in the water but not efficient. No real improvement as reflected in training times.
2) Bike was ok considering the time I had. Did some big gear workout, some hills and change saddle height a bit. Felt comfortable aftwerwards which means I've been riding in a somewhat wrong position.
3) New run workout in the form of intervals. Was tough but I think this is what was lacking, a sustained high intensity run. Also manage to squeeze in a long run. I'm really considering going towards minimalist shoes as cushioned shoes are giving me backaches. Also feel strides and gait are a bit off. Need to test this theory out though. Was suppose to race but had personal matter that require my attention. Priorities.
4) No brick session and did not perform any foot workout. Will resume once life stabilizes again.
5) Garmin still had some issues transferring file (sync issues). Got to do it manually so that sucks.
Feeling Notes for Week 13:
1) A forced break was welcomed although I prefer to be training. Didn't do any good physically but it refreshed the mind. I had some good food, spent time with family and just hanging out. Somehow, the whole period of living like a normal person made me look forward to working out again. In contrast to previous week where it sort of feel a bit routine and I just wanted to get it over with. The workouts are beginning to make sense and I just need to trust and commit to it.
2) Doing non triathlon stuff was great. It feels as if a heavy weight was lifted off my shoulders for a while. Maybe I was accumulating fatigue and the previous recovery week didn't really lessen the impact. I talked to friends and chatted about life, goals, people and stuff. It's good to hear from people who's also as dedicated and committed in pursuing their goal. I can sort of see a pattern in people who wants to achieve something and those who just go with the flow and hope for the best. The thing is, how long can we remain committed?
3) Didn't really plan for next week training but seems like I'm gonna miss some training due to work.
4) 74 days to Ironman Langkawi
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