Reviews on June, 2006 and goals for July, 2006 June 30, 2006
Posted by clayton in : goals, reviews, schedule... , 2 commentsMan, was my June a disaster. As you all know, I haven’t been posting for quite a while and I do have a terrible reason for this. I got the flu and that wiped about 10days of training off of my schedule+2days after I recovered, the end-term exams started and I bravely fought for 3days against 10 ridiculous exams, hehe. Luckily, it wasn’t any worse than I expected and the exam has finished today:-) Got one back already, Modern Literature, 84%. I consider that well done because I only started studying 1day before the exam.
Reviews on June, 2006
No swim for the month…
Bike:4rides, 92km(3:09,31)+6trainer rides-4hrs. Don’t really have anything to say because well the flu really bothered me and I don’t have much memory of what I did 20days ago, hehe. Just gotta move on.
Run: 6runs, 44km(4:29′20). Again, I don’t remember much…But the total training hours, 13hr30min, absolutely isn’t the training hours I should be looking at for a month review. My training hours before the race were way more than that per week!!!
Goals for July, 2006
Swim: Getting back to it, I’m planning 2swims per week, no more, maybe less. Something like 2hrs per week, putting my focus on technique and swim smooth/quietly.
Bike: Put my focus on hill climbs, maybe 3 per week and then go for group rides on Sunday, maybe Saturday(most likely not…). Longer rides when summer vacation starts but I’m officially starting on my kick ass study plan to get into college.
Run: Haven’t really thought of anything. I guess I’ll go with 6~10km runs at a higher hr for 6km and at 75%hrmax for 10km. Eventually, I know I’ll be wanting to have bricks and I’m not thinking of controlling the hr when it comes to that. 3days a week maybe?
I have a race coming up on July 9th and am far away from ready…It’s an experimental race so they just want a lot of triathletes to participate. I’ll just give it my best shot and see what I have at the moment. Best of luck to all!!!
How to control the mouth June 20, 2006
Posted by clayton in : workout , 2 commentsWas it this hard?? It seems like we’re out of the rainy season, not officially, but the weather’s been nice(?) for the past few days and it looks like this is gonna last for another week. I’m part of the school festival’s committee. Doesn’t it just sound like I’m intelligent or something? Ya know, saying something like, “I’m a part of the whatever committee”…hehe. After the “meeting” I went for a hill climb. The weather? 30C, 70%humidity. And I actually thought of going for a PR.
The ride always starts with a 300m warm up to my imaginary start/finish line. My legs actually felt great from the warm up, something I’ve never experienced before. Oh yeah, the new brakes work just FINE!!! Much better than the old ones, now, I feel safer;-) I blasted through the first straight like every other ride and kept a nice even pace of 23kph for most of the small hills. Yeah, it dropped to 19kph during the last little hill but the legs were spinning pretty well. Blasted down the long hill, again, like every other ride and then the straight came down pretty easily. The biggest hill was pretty nice too, spinned through the first half with a descent 18kph pace and the second half of it at about 13kph. Finishied the climb and I was ready to speed up when I saw TRAFFIC!!! I guess timing is also one big factor of renewing a PR… I was nearly dead after the climb, hehe. Couldn’t carry my bike upstairs and rested for about 10min, hehe. 36′30, avg speed 27.9kph, avg cadence 71rpm, avg hr 160bpm, max hr 191bpm. The max hr is most likely wrong because it was showing 63% when I was at the top of the biggest hill. All in all, a great ride:-)
This is a drink I drank about two days ago and here’s my opinion. First of all, I like the name. It comes from the famous swimmer, Ian Thorpe. I prefer gatorade, to be honest, it doesn’t give me the feeling that I’ve quenched my thirst. It tastes okay, though;-)
I guess I’ll just work out if I want to tomorrow. Definately study a bunch. Tests, tests, tests…
Heat June 18, 2006
Posted by clayton in : workout , 2 commentsIt was sunny most of the day, other than the rain that came in the afternoon. It was HOT!!! The kinda day you walk outside for 15min and your t-shirt’s soaked, hehe. I’ll be training in this type of weather for atleast 3more months. Oh yeah, I have a race coming up on July 9th, in the deadly heat, hehe. Haven’t signed up for it yet but I will this week. At first, the age limit was 19 but then the bike store owner(who’s part of the administration) pulled it down to 17. He said he wanted more people to participate and knew that I wanna race, hehe, how nice:-) It’s kinda like a test race to see if we’re gonna have it again next year with a larger scale.
I had a 6km run in 30C temp/77%humidity. Didn’t really check my hrm at all and I’ve learned a lesson…hrms are really like a pace calculator and I was way off…1-10′41(avg168/max184), 2-10′47(176/188), 3-11′26(172/184). Overall 32′56(172/188). It’s stupid of me to raise the hr like that from the first lap, especially after a slacker week..
I’ll check up with the weather and see what I can do for tomorrow.
New brakes!!! June 17, 2006
Posted by clayton in : workout , add a commentIt was unusually sunny today and I went for a ride to the bike store and back, total of 40km. Avg speed 25.3kph, avg cadence 61rpm. Believe me guys, I wasn’t pushing, hehe. Only went to the store to get the new brakes, Shimano 105. Here’s a pic of it.
The weather was sunny with a little bit of clouds and I rode in 29C, 85% humidity!!! What’s it gonna be like during summer!?!? The rainy season’s almost over and I won’t have to wear my tires out too often anymore:-) Weather’s gonna be bad again tomorrow so I’ll see what I can do…
King of the hill June 16, 2006
Posted by clayton in : workout , 2 commentsWell, I’ve been away from my blog for quite a long time, thought I might come back;-) Did get back to training and I don’t feel I lost too much over the past week of rest. Had a 30min trainer ride+6km brick on Tuesday, a hill climb on Wednesday and another hill climb today.
Now, I don’t really remember how the brick on Tuesday went but here’s some info…avg151bpm max161bpm on the trainer. And for the run, 1-13′07(avg157/max174), 2-9′07(190/200), 3-9′31(193/200). Yeah the hr is high but I’ve lost my speed big time. Can you believe I was much faster last November? Could be because of the course but still, I was running sub9min for a 2.5km lap…But when I think about it, it’s not the speed that I need, it’s efficient running that’s necessary.
Wednesday hill climb…was nice;-) The elderly people driving really slow did bother me a bit but safety comes first, right? Ofcourse I went for a PR but unfortunately, didn’t make it. 36′55(PR+2′13) avg speed 27.5kph, avg cadence 68rpm, avg hr171bpm max194bpm. But hey, I did learn a lesson, cadence is the key to becoming king of the hill. I checked my avg cadence when I marked my PR and it was 76rpm…BIG difference.
Today’s hill climb, I went for a PR again;-) Focused on keeping the cadence high throughout the ride and I finished with a better lap time, 36′06(PR+1′24) avg cadence 75rpm, avg speed 28.2kph, avg hr 169bpm max 189bpm. I think I’ve improved a bit in efficiency, the hr is much lower than when I marked the PR.
Tomorrow, I’ll just go with what I feel like doing. Definately gonna study a lot, the test is coming up soon…AGAIN!!!
When it rains, it pours June 10, 2006
Posted by clayton in : workout , 1 comment so farNot back to training yet but I just felt like letting everyone know that I’m not dead, hehe. I had the cold for two days and then it got better and worse at the same time, three days of headaches. The weather had been nasty for the past few days, especially yesterday&today. It was track and field day yesterday and I was supposed to do the long jump and how lucky can I be? It was cancelled due to bad weather. Thank God I wasn’t picked for the 1500m run although most of my classmates tried to make me do it, hehe.
This is a pic of how bad the weather was…
And it was raining…
CATS!!!!
Well, obviously, I wouldn’t be running in that weather. I wasn’t feeling good enough to hop on the trainer either. So, this week was just another rest week…Which I think I said the same kind of thing 1or2 weeks ago, errrrr. I’ll probably be in better condition tomorrow, atleast I hope so. I’ll stay indoors and take it easy if I’m gonna workout.
Catching a cold? June 6, 2006
Posted by clayton in : workout , 3 commentsFirst of all, I have been training, just slacking out with the blog. Did a 2hr trainer ride+10km run on Saturday, an easy 10km bike ride on Sunday, 30min trainer ride+6km run in the rain yesterday and nothing today.
Saturday was a painful day…2hours on the trainer definately IS tough and my butt was hurting. I feel it’s even tougher than the normal rides outside. Maxhr 159bpm(76%), avg 147bpm(70%). Then came the 10km run which I think was okay. 1-12′51(avg152/max160), 2-12′51(155/160), 3-12′53(156/160), 4-12′42(154/161), 5-12′38(157/164). Overall 1:03′57(155/164). Yeah, I lost control of my hr around the end but I’m getting the hang of it.
No info for Sunday, I just went out to get a haircut.
Yesterday’s 30min trainer ride felt long but the butt wasn’t hurting so it was FINE!!! But to tell the truth, I really missed the speed workouts. Maybe I should do it once a week or so…Maxhr 159bpm(76%), avg 148bpm(70%). Then came the 6km brick. 12′05(152/160), 2-12′13(154/160), 3-12′27(154/160). Overall 36′46(153/160).
I’ll take it easy tomorrow, the weather keeps on changing and a lot of people are catching colds. I guess it finally got me…or maybe not, we’ll see tomorrow.
Faint June 2, 2006
Posted by clayton in : workout , 1 comment so farWell it was raining most of the day and I thought I was gonna go for the 60min trainer ride but nope, just went for the 30min trainer ride+6km run. And yeah, the run was in the rain, hehe. It was a busy day at school too…One of the girls in my class fainted just out the door, which scared me quite a bit, so me and 5other guys carried her with the stretcher to the sick bay. Actually, it was me and 3other guys carrying her but I guess the other two just wanted to come along for whatever reason. Afterwards, the teacher said she had hyperpnea, she was breathing too much? I really don’t have any idea but she seems to be okay so that’s good news:-)
For the trainer ride, I focused on keeping my cadence between 85~100rpm and it went fine. Is it because I didn’t press the lap button strong enough? My time and hr on the indoor trainer and the first two laps of the run were all mixed together. Avg 72%(151bpm), max 76%(160bpm). 3rd lap of the run-13′05(153/161). Overall, 1:09′02(152/161). Does this thing really work? The +13min lap time just scares me… Well anyway, it felt yucky outside just like yesterday except it was raining a bit this time, sprinkling. I thought I would be able to get away from the downpour but I guess the guy upstairs decided to punish me. It started POURING when I had 500m left to go, hehe. Luckily, my shoes aren’t all that soaked, I probably looked stupid running in the rain with sunglasses on, hehe.
My plan for tomorrow is to get a 120min trainer ride+10km run but it might be sunny. hmmm, should I go out for a ride?? But I have plans that I wanna stick to…something to think about, I’ll decide tomorrow, or not, if it rains.
What the clock!?!? June 1, 2006
Posted by clayton in : workout , 3 commentsFirst day of June, 2006, I did my planned “sunny day” workout although it was raining a bit during the day. Not really at the time I wanted it to be done…It was supposed to be in the morning but my alarm clock wasn’t working. Oh yeah, I pulled the plug out to recharge my cell phone, hehe, what a dumba$$. Anyway, I went for a short BRICK!!!
30min trainer ride+6km run. The trainer ride felt REAL fast, well yeah, I only did 30min… Focused on keeping my cadence above 80rpm and ofcourse my hrmax under 75%. Ended up with a avg of 71%(150bpm) and a max of 76%(160bpm). The hrm only starts beeping when I go above 75% and not when I’m on it.
And the 6km run. It’s my first run in about 10days so I just ran without checking the hrm to make it a good new beginning. 3laps didn’t feel so long and I was surprised, after all that rest, ya know;-) 1-12′04(avg164/max176), 2-11′44(174/182), 3-11′06(177/194). Overall, 162/194 for the whole brick. It was really windy, humid and hot!!! Felt yucky the first second I got out the door.
Tomorrow will be a 60min trainer ride if it rains and a 30min trainer ride+6km run if it’s not raining too hard. You know what? I’m gonna start studying for the end term test already, it’s coming up on the 28th, 29th and 30th. Never too early to start, right? I’ll start out with Math because the teacher said it’s gonna be a hard one this time, wish me luck;-)