Training Goal: Long Run
Personal Goal: Long Run / Ride
Distance Covered:km
Duration: hm
Elevation Gain: m
Overall Training Completion Rate (Actual Vs Planned):
69.8%
Swim Time:
58h50m
Swim Distance:
2.4km
Bike Time:
8h38m
Bike Distance:
201.16km
Elevation Gain:
818m
*For indoor bike - time measurement only
**Including brick
Run Time:
4h40m
Run Distance:
40.52km
Elevation Gain:
205m
*Including brick
Time Spent Doing Strength/Core/Stability Exercises:
46h31m
*Including rest/chit chat
Time Spent Stair Climbing (ascent):
13m17s
Elevation Gain:
122m
*Based on what was recorded
Unaccounted for
~ run drills
~ stair - descent
Training Notes for Week 21:
1) Swim training is officially over. From now until race day, I will just be in the water swimming as much as I can without any specific objective. I'm not expecting any improvement from swimming at this rate. I just hope I can at least hit the pool once a week and not lose the feel of the water.
2) Tempo bike was ok. Skipped the cool down. Long ride was quite ok. I was bonking at 100km. Stopped, had coke and a mars chocolate bar and suddenly had this adrenaline rush. Feeling fresh, I went on and maintained a pretty decent speed the last 30 km+. Helped by the fact that I was already late for a wedding.
3) Run was great. Had to run off the bike to save time. Ran quite hard and was feeling the effects on the long run session. The tempo run which was done the day after the long run also felt terrible.
4) Brick was ok. No cramps but running was sluggish perhaps due to the high volume this week.
Feeling Notes for Week 21:
1) This was suppose to be a big week. And i think I did quite ok considering life issues almost put a stop to a lot of the long workouts. However, for swim workouts, I am declaring that it's over. Work issues are also piling up as I try to get everything done before the baby is due and before Ironman.
2) To say I'm not dissapointed about missing workouts would be a lie. Looking at the charts/tables I kept to keep track of the swimming I've done, I can say that I am a bit dissapointed at the current state of my swim. But I tried to be consistent and show up whenever I can eventhough I know completing the prescribed distance would not be possible. This also applies to the run and bike as well. Overall, limited time and logistic issues significantly contribute to the way things are but I'm not going to let that bother me too much.
3) Some of it is also because time/distance kind of ramped up a bit in the last few weeks and I just can't posibly fit everything. I tried, but no. I was also dealing with other things in life. It's not the usual day to day stuff. Most of it are ad-hoc and I can't foresee some of this stuff coming my way.
4) With everything going on, I know it takes a lot to go my way before I can even get to Langkawi yet alone finish the Ironman. So I have to remind myself to do whatever possible to finish this whole thing because finshing the Ironman is what this whole thing is about. To get that closure I desperately need.
5) But the last few weeks also provided me some perspective. It's always good to be reminded that there are other things than the Ironman that is worth my effort.
6) 15 Days to Ironman Langkawi.
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