The Change Catalyst http://blog.yourmakeithappencoach.com Make Your Change Happen: Taking you and your team to the next level Sun, 05 May 2013 11:17:30 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 2 weeks until first OD race of the season: Bintan, Indonesia http://blog.yourmakeithappencoach.com/2013/05/2-weeks-until-first-od-race-of-the-season-bintan-indonesia/ http://blog.yourmakeithappencoach.com/2013/05/2-weeks-until-first-od-race-of-the-season-bintan-indonesia/#comments Sun, 05 May 2013 11:17:30 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=579 Focus: Putting some consistent sessions together. Get back on bike.

Monday: 30 min run around 9.0kmh. 130bpm. 245cal. Hot day sweating. 30 mins Strength session. 15 mins easy swim to cool down.

Tuesday: Day off. But as was moving out of our recently sold house – got a lot of exercise packing up boxes and throwing them around a little.

Wednesday: Back on the bike! Short high intensity session on the roller. 15 mins. HR 132bpm. P=121W. Cadence 87rpm.106 cal. Need to fit in a daily session like this to get ready for race in 2 weeks!  Run in gym. 35mins. HR=128bpm. Speed around 9kmh.  Swim 20mins. Easy 2x500m.

Thursday: Bike 20mins high intensity on roller. HR=133bmp. P=146W. Cadence 92rpm. 173cal. Jog to pool and back. 30min swim 1500m. Easy paced.

Friday: Early morning swim. 30 mins. 1400m 7x200m. Faster through the sets. Afternoon bike session. 10km. 20mins. High Intensity on roller.

Saturday: Jog in park with fun run crowd. About 3km. 179cal. Bike roller session. 15km. 35mins. P=163W. HR=141bpm. 337cal. 80rpm. Run at gym 45mins. 329cal. HR=130bpm.

Sunday: 60min run in gym around 9km. HR=131bpm. 402cal. Strength session. high reps around 45mins. Afternoon on roller bike session. Around 45min. 17.25km. 380cal. 147W.129bpm.74bpm.

Total: 16 sessions (8  hours)

Swim 4 sessions (95mins);  Bike 5 sessions (135mins); Run 5 sessions (190mins); Strength 2 sessions (75mins).

 

]]> http://blog.yourmakeithappencoach.com/2013/05/2-weeks-until-first-od-race-of-the-season-bintan-indonesia/feed/ 0 3 weeks until first OD race of the season: Bintan, Indonesia http://blog.yourmakeithappencoach.com/2013/04/3-weeks-until-first-od-race-of-the-season-bintan-indonesia/ http://blog.yourmakeithappencoach.com/2013/04/3-weeks-until-first-od-race-of-the-season-bintan-indonesia/#comments Sun, 28 Apr 2013 01:45:01 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=575 Focus: Very hectic work schedule. Tried to fit in a few run and light weight sessions.

Monday: Run 35 minutes easy pace. Some light weights.

Tuesday: Easy run 30 mins.

Sunday: 2km swim. 40mins

Total: 3sessions (2 hours)

 

]]> http://blog.yourmakeithappencoach.com/2013/04/3-weeks-until-first-od-race-of-the-season-bintan-indonesia/feed/ 0 4 weeks until first OD race of the season: Bintan, Indonesia http://blog.yourmakeithappencoach.com/2013/04/4-weeks-until-first-od-race-of-the-season-bintan-indonesia/ http://blog.yourmakeithappencoach.com/2013/04/4-weeks-until-first-od-race-of-the-season-bintan-indonesia/#comments Sun, 28 Apr 2013 01:42:30 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=570 Focus: Very hectic work and travel schedule. Tried to fit in a few run and light weight sessions

Monday: Run 35 minutes easy pace. Strength session – body weight and high reps. 45 mins.

Thursday: Easy run 30 mins.

Friday: Easy run 40mins

Saturday: Easy run 40mins

Total: 4 sessions (3 hours)

Run :4 (3hr);

]]> http://blog.yourmakeithappencoach.com/2013/04/4-weeks-until-first-od-race-of-the-season-bintan-indonesia/feed/ 0 5 weeks until first OD race of the season: Bintan, Indonesia http://blog.yourmakeithappencoach.com/2013/04/5-weeks-until-first-od-race-of-the-season-bintan-indonesia/ http://blog.yourmakeithappencoach.com/2013/04/5-weeks-until-first-od-race-of-the-season-bintan-indonesia/#comments Sun, 14 Apr 2013 12:49:10 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=563 Focus: Keep training ticking over through busy work week / month ahead. Weight check = 70kg.

Monday: Run 45 mins. HR=123bpm. Swim 1500m around 09:40m / 500m.

Wednesday: Easy jog. 30min. Under 130bpm. Just to get a session in. Busy week with delivering workshops.

Friday: Light run 30mins. A few sets of high reps.

Saturday: Long strength training with machines, free weights and core training.

Sunday: Run around 35mins.

Total: 6 sessions (4 hours)

Run :4 (2hr 20min); Swim 1 (30min) ; Strength 1 (45mins); Bike 0 (/mins)

]]> http://blog.yourmakeithappencoach.com/2013/04/5-weeks-until-first-od-race-of-the-season-bintan-indonesia/feed/ 0 6 weeks until first OD race of the season: Bintan, Indonesia http://blog.yourmakeithappencoach.com/2013/04/6-weeks-until-first-od-race-of-the-season-bintan-indonesia/ http://blog.yourmakeithappencoach.com/2013/04/6-weeks-until-first-od-race-of-the-season-bintan-indonesia/#comments Tue, 09 Apr 2013 22:39:47 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=554 Focus: Consistent sessions. Interval training. Getting leaner, faster, stronger. More swimming.

Monday: Calves a little sore after weekend’s sessions. CSS test day. 400m time trial. 200m time trial. 400m time trial 6m 29sec/ 200m 3min 3 sec. CSS = 1:43 which is slower than my previous CSS of 1:41 even though both my swim times are faster. I can only guess its because one of the times got faster percentage wise than the other, but I’m not entirely sure. Doesn’t seem to make sense if your 400m and 200m times get faster how CSS can go up. I’m less confident about this as a way to train.

Wednesday: Easy swim and quick sauna. Spent yesterday recovering from food poisoning. Full 24hrs laid low. Not good. Long sleep helped.

Thursday: Light run 30mins. HR=120bpm. Strength session, high reps, 9 sets of x50 machine and free exercises. Not sure on time 45mins. Quick sauna.

Saturday: Long run at easy pace. 60 mins. HR average = 122bpm. Around 9.0kmh. Followed by core training; mainly body weight; sit ups, press ups and hindu squats. Quick sauna.

Sunday: Run around 45mins. Swim 1500m around 30mins.

Total: 6 sessions (4 hours)

Run :3 (2hr 15min); Swim 1 (30min) ; Strength 2 (60mins); Bike 0 (/mins)

]]> http://blog.yourmakeithappencoach.com/2013/04/6-weeks-until-first-od-race-of-the-season-bintan-indonesia/feed/ 0 7 weeks until first OD race of the season: Bintan, Indonesia http://blog.yourmakeithappencoach.com/2013/03/7-weeks-until-first-od-race-of-the-season-bintan-indonesia/ http://blog.yourmakeithappencoach.com/2013/03/7-weeks-until-first-od-race-of-the-season-bintan-indonesia/#comments Sun, 31 Mar 2013 14:35:06 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=542 Focus: Consistent sessions. Interval training. Getting leaner, faster, stronger.

Monday: Run 40 mins with 30mins (6 x 5mins with 4 mins @8.0kmh and 1 min 13.0kmh). Strength session with free weights around 20 mins. Indoor bike on rollers. 30mins HR=131 bpm, focus was to hold over 80rpm cadence and 150W power. Average was 88 rpm and power = 158W. Will need to test power numbers outside but for now focus is on getting in more bike sessions at a high cadence.

Wednesday: Bike. 30mins. Target 80rpm/150W. Getting more comfortable on the rollers. Really have to focus and concentrate all the time. Average HR=132bpm. 248cal. Run. 30mins. 5min intervals with 4 mins at 8kmh and 1min at 13kmh. HR124bpm average. 217cal.  Strength. 30mins. Machine weights with medium reps.

Thursday: Easy day with swim session. 35 min. 1800m, 9x200m (Three sets of 200m at CSS+7; CSS+5; CSS)

Friday: Rest day.

Saturday: Away day with STC. Shanghu lake in Changhsu. 40km bike. 10km run.

Sunday: Run with STC in Park. 12km; one lap jog and one lap hard. Good work out.

Total: 10 sessions (6.5hours)

Run :4 (190mins); Swim 1 (35min) ; Strength 2 (50mins); Bike 3 (120mins)

Move to next week: CSS test day. 400m time trial. 200m time trial. Finish with 1km time trial.

]]> http://blog.yourmakeithappencoach.com/2013/03/7-weeks-until-first-od-race-of-the-season-bintan-indonesia/feed/ 0 Getting ready for the new season – 8 weeks until first OD race http://blog.yourmakeithappencoach.com/2013/03/getting-ready-for-the-new-season-8-weeks-until-first-od-race/ http://blog.yourmakeithappencoach.com/2013/03/getting-ready-for-the-new-season-8-weeks-until-first-od-race/#comments Sun, 24 Mar 2013 08:37:27 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=520 Focus: Consistent sessions. Start some high intensity bike rides.

Monday: Run 40 mins with 30mins (6 x 5mins with 4 mins @8.0kmh and 1 min 13.0kmh). Strength session around 45mins. First one in a month, had some tough moments but mostly at / around the same strength as last month. Swim 20mins easy 1km.

Tuesday: Another multiple session day. Dusted off the turbo trainer and pumped out 20 mins of high cadence work. Learned about exercise to calculate maximum RPM and why high cadence bike work is a useful part of building up a stronger bike. Run for 40 mins similar to yesterday. HR much lower average 119bpm versus 135 bpm yesterday. Strength around 15-20mins a few free weight exercises and abdominal focused machine weights. Swim 40 mins, 200m warm up and 100m cool down. 9 x 200m with three sets descending CSS+7; CSS+5; CSS. Which worked out to 3:35; 3:30 and 3:20mins. Managed to hit the times spot on. Time for new CSS test and 1km time trial.

Sunday: Short bike session around 20mins. Min. cadence 80rpm focus. Results in average HR 137, 83 rpm and 152W and 204cal. Long run 60mins around 9km, 127bpm and 45ccal. Was focusing on keeping HR under 130bpm. Strength session around 20 mins with focus on low weight and high reps. Went for about 50-60% of usual weight and attempt to do a straight 50 reps. Most exercises went well. Swim 1km in around 20mins.

Total: 10 sessions (5.5 hours)

Run :3 (140mins) ; Swim 3 (80mins); Strength 2 (65mins); Bike 2 (40mins).

]]> http://blog.yourmakeithappencoach.com/2013/03/getting-ready-for-the-new-season-8-weeks-until-first-od-race/feed/ 0 Heading to New Zealand for a couple of weeks http://blog.yourmakeithappencoach.com/2013/03/heading-to-new-zealand-for-a-couple-of-weeks/ http://blog.yourmakeithappencoach.com/2013/03/heading-to-new-zealand-for-a-couple-of-weeks/#comments Mon, 18 Mar 2013 02:19:58 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=517 Focus: Busy client work week. Heading to New Zealand. Swim and Run race.

Kept up with exercise; swimming pools, couple of long runs, ocean and lake swim. Some hiking. Of course diet went a little on the junk food side but didn’t loose it too much！

]]> http://blog.yourmakeithappencoach.com/2013/03/heading-to-new-zealand-for-a-couple-of-weeks/feed/ 0 Base Training: Start to string more sessions together http://blog.yourmakeithappencoach.com/2013/02/base-training-start-to-string-more-sessions-together/ http://blog.yourmakeithappencoach.com/2013/02/base-training-start-to-string-more-sessions-together/#comments Mon, 25 Feb 2013 23:04:40 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=509 Focus: Base training continues. Keep things ticking over during gym week off. Add some high intensity interval training (HIIT).

Monday: Double session. 60mins strength session going through free weights and machines. 45 mins swim. 20x100m with CSS+4 (1:39-1:144)/100m. Cold and rain on the way. Stopped all outdoor training due to poor air quality.

Tuesday: Swim around 60mins. Warm up then 10x200m from 3:38-3:18 with times getting quicker through the sets. Pool congested and feeling a little sluggish after eating a pizza about an hour before training! RPE=6-7.

Wednesday: Double session. 45 mins run on treadmill. Warm up/Warm down 15mins each at 8.5kmh. 15 mins with 30secs sprint at 12kmh/9.0kmh. RPE=6 HR average = 137bpm. 343cal. Swim 1500 m 200m warm up/cool down. 5 x 200m at RPE=7-8. Time 3:15sec. Felt good and light. Happy with this time and looking forward to this month’s CSS test. 27 strokes per min average.

Thursday: Strength training. 60mins machine weights mostly. Easy swim 30mins 1600m. RPE=4. Busy gym.

Friday: Day off

Saturday/Sunday: Zen Meditation Retreat. Lots of hiking up a steep mountain. Fresh air.

Total: 6 sessions ( 5.5  hours)

Swim: 3 sessions (2.5hrs); Run 1 sessions ( 60 mins); Strength 2 session (2hr)

]]> http://blog.yourmakeithappencoach.com/2013/02/base-training-start-to-string-more-sessions-together/feed/ 0 Chinese New Year of the Snake week http://blog.yourmakeithappencoach.com/2013/02/chinese-new-year-of-the-snake-week/ http://blog.yourmakeithappencoach.com/2013/02/chinese-new-year-of-the-snake-week/#comments Sun, 17 Feb 2013 14:38:21 +0000 Warwick http://blog.yourmakeithappencoach.com/?p=501 Focus: Base training continues. Keep things ticking over during gym week off. Add some high intensity interval training (HIIT).

Monday: Day off.

Tuesday: Run in park (AQI=80 moderate). 10.69km, 504 cal, 154bpm. HR too high for this pace. Perhaps the three days off or light breakfast was a factor.

Wednesday: Run. Jog to gym and back. Treadmill. HIIT. 8.5kmh/14.0kmh. 30sec/30sec. With some steady jogging. 30minutes. HR average 133bpm. Some heavy weight reps sets of 8/5. Abs, chest and shoulders. Easy recovery swim 500m. Pool was packed as first day back after CNY holidays.

Thursday: 60 mins strength session. Free weights and machines. 1km swim easy around 09:10-09:16/500m. Quick sauna.

Friday: Swim 60mins. Warm up 500m. 20x100m off CSS (1:40) with 20 seconds rest between each set. Average 1:37/100m. Try with less rest next time. Good steady effort.

Saturday: Day off

Sunday: Day off. Went for a sauna but it was out of order.

Total: 6 sessions ( 4.5  hours)

Swim: 3 sessions (2hrs); Run 2 sessions ( 90 mins); Strength 1 session (1hr)

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