The Change Catalyst
http://blog.yourmakeithappencoach.com
Make Your Change Happen: Taking you and your team to the next levelWed, 04 Jan 2012 02:01:27 +0000http://backend.userland.com/rss092enSome heat relief for cold day biking…
http://blog.yourmakeithappencoach.com/2012/01/some-heat-relief-for-cold-day-biking/
Week 12: 20 week countdown to Singapore Half-IronmanBase 2 Phase (First week of four)
Theme of the week is bike. Base 2 Phase weeks have a theme of the week. One of the sports is focused on and the number of sessions increased for that discipline.
Monday; 80 mins bike ride. Steady RPE=4 with sprints up to RPE=9 on ...
http://blog.yourmakeithappencoach.com/2012/01/week-12-20-week-countdown-to-singapore-half-ironman/
Week 13: 20 week countdown to Singapore Half-IronmanBase 1 Phase (fourth week of four)
Theme of the week is recovery! Every fourth week in a phase is a recovery week which means that the length of training goes down although the frequency of the sessions stays the same. This allows the body time to recover ...
http://blog.yourmakeithappencoach.com/2011/12/week-13-20-week-countdown-to-singapore-half-ironman/
Week 14: 20 week countdown to Singapore Half-IronmanBase 1 Phase (third week of four)
Cold weather week. Got very cold and windy during the week. Could feel needed a lot longer to warm up and it was harder to output a decent effort. On the bright side, got through 7 sessions with steady effort and consistency is the ...
http://blog.yourmakeithappencoach.com/2011/12/week-14-20-week-countdown-to-singapore-half-ironman/
Week 15: 20 week countdown to Singapore Half-IronmanBase 1 Phase (second week of four)
Not a great week for training. Cold and wet weather with business travel and late flights means I was short a few sessions here especially on the bike. Just entered Ironman Western Australia in Dec 2012 so I need to start laying a stronger ...
http://blog.yourmakeithappencoach.com/2011/12/week-15-20-week-countdown-to-singapore-half-ironman/
Week 16: 20 week countdown to Singapore Half-IronmanBase 1 Phase (first week of four)
Monday; Easy run. 30mins. RPE=1/2
Tuesday; Rest day
Wednesday; No training. Rained all day. Business travel.
Thursday; Turned cold. Wind was blustery but not too hard. Perfect run day. Autumn leaves on the ground. 30mins. RPE=2.
Friday; Brick session. Back on the bike. Very windy and cold. 25km ...
http://blog.yourmakeithappencoach.com/2011/12/week-16-20-week-countdown-to-singapore-half-ironman/
Week 17: 20 week countdown to Singapore Half-IronmanPreparation Phase (fourth week of four)
Monday; Recovery day. Legs and bicep incredibly stiff after last Saturday's strength training.
Tuesday; Run in park. 40 mins. Easy pace RPE=3 with a few strides thrown in every 5 minutes. Followed by long swim 2.5km session with a 1500m constant swim. Someone nicked my spare ...
http://blog.yourmakeithappencoach.com/2011/11/week-17-20-week-countdown-to-singapore-half-ironman/
Week 18: 20 week countdown to Singapore Half-IronmanPreparation Phase (third week of four)
Monday; Recovery day. Fairly stiff after the weekend.
Tuesday; Morning run. 35 mins with 20 second strides [accelerations] every 5 mins. Nice sunny day.
Wednesday; 55 minute morning run, RPE=3. Nice. Found a new park in Minhang. Then 2.1km swim, 4x500m.
Thursday; Easy 30 mins run. RPE=3. Humid ...
http://blog.yourmakeithappencoach.com/2011/11/week-18-20-week-countdown-to-singapore-half-ironman/
Week 19: 20 week countdown to Singapore Half-IronmanPreparation Phase (second week of four)
Cool surprise. Macca was in Shanghai and we got to train with him around Century Park. Average around 37 kmph with bursts up to 45 kmh. Wow. Too fast for preparation phase training, but not going to pass up this opportunity to do a session ...
http://blog.yourmakeithappencoach.com/2011/11/week-19-20-week-countdown-to-singapore-half-ironman/
Week 20: 20 week countdown to Singapore Half-IronmanPreparation Phase (first week of four)
Back on the bike ... and off. Two road rides, one cut short by flat tire. Slipped on wet roads before I even started the first ride. Nice road rash. At least it's not summer.
Back in the pool. One swim of 2km.
Run ticking over.
Upcoming races ...
http://blog.yourmakeithappencoach.com/2011/11/week-20-20-week-countdown-to-singapore-half-ironman/