Adrian
Short swim before going to work
6 x 6mins (alternate paddles) with long recoveries
Experimented on stroke rates with the help of the walkman
Paddle sets are 90bpm rock songs by deep purple, ac/dc &... read more
- Site:
- http://cebuwindsurfing.blogspot.com/
- Miles:
- 2713 total / 526 in 2013
- Goal:
Beach Body! :-)
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Entries
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swim
great Royale Pond 1500 m 00:45 48:16 pace
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VELO
great Danao to Tabuelan via Lugo 106 km 05:00 13.2mph pace
Danao to Lugo with the Shufas then straight to Tabuelan with Kingking and Ted. Concentrated on not missing my hourly nutrition by bringing bananas, glucose and whey powder in my jersey pockets. B... read more
- RUN
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RUN
good 7.7 km 01:00 12:32 pace
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swim
great 1000 m 00:30 48:16 pace
Post cycling swim for active recovery. First time to use the waterproof Sony Walkman W273 while swimming and boy, it was very very tantric!
Music by DJ Steve Boyett - Thunderbolt house mix at 16... read more -
VELO
great 13.4 km 01:00 8.3mph pace
6 evil hill repeats. Poypoy pud da.
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VELO
great 01:00
Trainer ride kay uwan
Music by DJ Steve Boyett
Trance-continental at 170bpm
WU 30' at Zn 1-2
6x3' at Zn 4 (2' RI)
Recovery drink 1L
W/ 50g CHO, 18g CHON, 1g NaCl
Followed by Pizzas a... read more -
swim
great 6th Olango Challenge 2200 m 02:00 87:46 pace
Very challenging conditions, remembered my windsurfing/dinghy sailing days when the harder the wind, the better. Only this time its the current and its so amazing that I can see the weeds travelli... read more
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RUN
good 3.8 km 00:30 12:42 pace
Run/walk at the village for active recovery from illness. Hoping to be back to regular programming tomorrow
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walk
alright 4 km 00:45 18:06 pace
Battling with the cold virus so SSWW nalang... Recovery meal was as planned as if nag long run -- burger joint set with cream cheese + orgasmic frozen peanut butter pie.
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swim
great 1600 m 00:45 45:15 pace
Post ride swim and interestingly, all soreness are all gone! What sorcery is this???
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VELO
alright 91.74 km 03:45 15.2mph pace
Almost forgot how a continuous 3-hour ride feels like. Stabilizer muscles are sore halfway, wanted to shorten the ride but good thing, King was there wanting to do some more. Looking forward to a... read more
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RUN
great 5 mi 01:00 12:00 pace
Treadmill Incline Repeats:
WU - 15'
8 x 2' @ 5% incline in Z3 HeartRate, "Run" Pace
3' Rest Intervals @ 0.2% incline, "Jog" Pace
All staying at 165 strides per mi... read more -
swim
great 1500 m 00:45 48:16 pace
Adz won over the bed today.
Pyramid sets: 100-200-300-400-300-200
Now very sleepy on the way to work. Grrrrrrr... -
swim
alright 1000 m 00:45 72:25 pace
Easing back to pool swimming with TG-Lasang buddies
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VELO
great 10 km 00:45 8.3mph pace
5 rounds of the evil hill
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RUN
great 7.18 mi 01:30 12:32 pace
Treadmill run
15' Warmup
60' Zone 2
15' Cooldown
Heartrate drift at about 65'
Longest treadmill to date -
FIT
good 00:45
Basic Circuit + Stability Ball + Short Planks
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FIT
alright 21 km 01:30 06:53 pace
900m Open water swim at huna-huna resort + bike to duko-duko hoping for some dugo-dugo & halang-halang but had only kawali. Played gukod-gukod with a multicab on the way back.
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RUN
great 3.09 mi 00:45 14:33 pace
5x2' at Z3 (3') while watching Hou vs Okc replay of G2 thrilla, followed by a 30-minute quick upper body maintenance workout. Had 4 misfortunes today but no whining.
Adrian
