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  2. Trannies Strava Page

    Time spent at work should be Strava-able right!?
  3. Trannies Strava Page

    You know what they say Ex - swim slow to swim fast.
  4. Trannies Strava Page

    8km swim planned tomorrow. If I go slow enough I can do 2:48.
  5. Geelong 70.3 Enter now

    I'll challenge you to a walk Goughy.
  6. Geelong 70.3 Enter now

    I remember going over to Busso with Pete in '07. Chatted with AP that year also over there, so check up on that..
  7. Loftus loop

    Will do. Thanks👍
  8. Trannies Strava Page

    My cold has been banished! Held off this evening for safety and then I'm a coming tomorrow!
  9. Trannies Strava Page

    8:14 Planned here.
  10. Who's trying to qualify for itu worlds?

    Who is this Alison you speak of?
  11. Today
  12. I’ve always hated Clif. More than any other product. ...
  13. Awesome. Clif rocks....... (I won't be at any of these events, but do like Clif stuff!)
  14. Trannies Strava Page

    2:47 here
  15. Geelong 70.3 Enter now

    You're not the only one mate - different wave length to me
  16. Scheduling strength training

    Yes definitely - small amounts often won't tire you out too much and will certainly improve strength - we do 15min three times a week and it works well - fits into busy people's lives better - and it actually gets done rather than being a "good intention"
  17. I don't use the old 220 minus your age or Maffetone's 180 minus your age - I actually do a max HR test and work it out on the Karvonen method - at least this way it's individualised Also adding in scheduled short (20-30step walks) every 5min works very well in building an endurance base - but you don't get caught up in the mathematics - it can be 20 steps every 3min at first and training for an IM it can be 20 steps every 10min to simulate aid stations
  18. TBH I think zone 2 is slightly too low. Well it just feels ridiculously slow. I tend to be in more zone 3. Also I don't know how accurate the standard max HR calculation is i.e subtract age from 220. My actual max HR is 15 bpm faster, which would skew my zones if I was using the standard calculation.
  19. Scheduling strength training

    For how long? Ooommmmmmmmmmmmmmmmmmmm What if, rather than doing a session of only strength, which takes 30-40 mins, could you, instead, do 5 mins each day (a different exercise each day)? Would that do the same thing? Would you do it before or after your SBR?
  20. Christmas & New Year

    Don't make me go to the Quince thread again!
  21. Trannies Strava Page

    By sheer coincidence, I have 2:46 planned for tomorrow!
  22. Trannies Strava Page

    I've got 2:45:00 planned tomorrow so hoping that will propel me up the ladder a bit. .....
  23. Christmas & New Year

    Ha! Unless you own a mobile phone and someone his the WRONG BUTTON!
  24. Hawaii Missile alert

    This is true. I've seen Suits (the TV show).
  25. Who's trying to qualify for itu worlds?

    Me too but I may have died Mine is on fb. Here's a copy and paste. .... Today was the first qualifying race for World's which is in September this year. You get allocated points depending on your finishing position and they take the top 25 from your age group in the country. They take your best 3 qualifying races and add your points. If I put my time up against the age group that I'm actually qualifying in, I came 6th. It's hard to know though who will be staying in that race and who will be moving up to the next age group Today was going to be a tough field so I decided to just worry about my own race and try not to stress out too much. I have a habit of over analysing everything and when I looked at my current age group, and the age group I'm trying to qualify for, there were around 10 people that could possibly beat me. However this was over two different age groups so I was aiming for a top 5. I ended up tying for 3rd place! Really I deserved 4th but I'm happy they decided to give me 3rd! ... The finish line has two-timing mats. It was a sprint finish between myself and the other girl who got 3rd and she happened to pull up at the first timing mat, and I pulled up at the second, at which time I had caught her. So she actually crossed over the first timing mat first, but we crossed over the second timing mat together. I now know that this is where they take your final time from so we ended up tying for 3rd place. Super stoked with that! Had a good swim. 1.5km. Drafted most of the way. Nothing too eventful there. A quick transition and onto the 40km bike where Alison and I played tag the whole way. Didn't push too hard on the bike as I figured I would just stick with Ali and that would be good enough even though I knew she was going to smoke me on the run. Really had fun on the bike. Good transition into the run. Three laps to make up the 10km. Decided today not to look at my watch and just go by feel today. I think this was good for me mentally. It didn't give me a chance to beat myself up if I was going too slow. It was great to have Darren, Sara & Tyno out there as my support Crew. Sara reminded me that a dog was chasing me on the first lap, Stuart, but my reply to that was, "I just shot the dog!" Second lap reminding me about my fast feet. Third lap she told me to just block it all out and something else that I actually repeated over and over in my head but for the life of me now can't remember what it was! Anyway it was a good one! Lol! Something about going harder or something? Felt pretty good on the run even though it hurt but it was a good hurt. Kept up with the water, and throwing it over myself to keep cool. It was pretty hot but not too crazy. Felt a blister coming on at the end of the second lap but again it wasn't too bad. And well, you already know the finish. So all in all a great day out and and enjoyable race with an awesome result. Three weekends off now and then off to Caloundra just for a bit of fun!
  26. What training did you do today?

    40min run at easy effort. 5hr PT/Coaching (work) 30min nap note got home at 10 last night started at 6:30 this morning Just completing trainer session with run. 1hr45 on trainer. Last 30mins big gear at 70rpm. Tempo run off bike just running relaxed 5km (18:##) Some strength stability work followed by mobility stuff. Strength/Stabilty Circuit DL Squat - Toe Touch - SL Squat - Low Plank with HE - Side Plank with HA - FB Tuck - Dead Bug with Band - FB Plank with roll out. High Plank with shoulder taps. Push Ups, SA HK Row.
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