The Good Mood Cookbook

Oryx

No explanations
No excuses
No complaining
No wimping out
No attitude

Just smile and get it done. If you can't smile, do it anyway.

We're starting again.

Oryx

Tuesday night coached swim.
IM drills. 8 x50 kicking, 20 x25 IM. Used fins for much of that, at coaches insistence. Had to breathe every 5 too. Short distances for me, about 1350.

Did tumble turns and dive practice afterwards.

I smiled. I got it done. It was a good session.

interested

Love the title, glad you're back. Place wasn't the same without you Enjoy !!

griffin100

Oryx wrote: »

No explanations
No excuses
No complaining
No wimping out
No attitude

Just smile and get it done. If you can't smile, do it anyway.

We're starting again.

I'm starting a book................I give it a week

Oryx

griffin100 wrote: »

I'm starting a book................I give it a week

Start what you like. :cool:

elvis jones

I knew it wouldn't last, good to have you back !

Oryx

elvis jones wrote: »

I knew it wouldn't last, good to have you back !

I never meant it to last, I just needed an attitude readjustment. So I read fight club again, and here I am.

Dory Dory

Yay!! My hoochie-in-crime is back and cooking up some serious mischief. Whoop, whoop!! Hey...Ms. Betty Crocker, when you have a minute away from the pots and pans (and russian twists and supermans...) can you send me some more of those caffeinated gels??

Oryx

Dory Dory wrote: »

Yay!! My hoochie-in-crime is back and cooking up some serious mischief. Whoop, whoop!! Hey...Ms. Betty Crocker, when you have a minute away from the pots and pans (and russian twists and supermans...) can you send me some more of those caffeinated gels??

Your wish is my command, fellow hoochie.

Dory Dory

Hey...if you get a wild hair up your @ss this summer, come to the states and do this with me - I've just signed up....in August...my treat....:D

http://www.spartanrace.com/index.html

Oryx

Dory Dory wrote: »

Hey...if you get a wild hair up your @ss this summer, come to the states and do this with me - I've just signed up....in August...my treat....:D

http://www.spartanrace.com/index.html

I think I'm done with that kind of race for now but they are the best craic so enjoy. Tho I would go back to Tough Guy if an American tough gal was coming with me!

griffin100

Oryx wrote: »

Start what you like. :cool:

:P

Good to have you back.

Oryx

Wednesday:
9pm Spin on the turbo. Today is a recovery day so this was fast rpm and easy gearing. 60 mins.

Dory Dory

Oryx wrote: »

I think I'm done with that kind of race for now but they are the best craic so enjoy. Tho I would go back to Tough Guy if an American tough gal was coming with me!

If I have the right event, it looks like the next Tough Guy is on January 26, 2014 in South Staffordshire (?). Think about it.....and let me know if you want to do it....not much going on in my life in January.....

(Would a Boardies team be fun? Or would they drag us down? :D)

Oryx

Dory Dory wrote: »

If I have the right event, it looks like the next Tough Guy is on January 26, 2014 in South Staffordshire (?). Think about it.....and let me know if you want to do it....not much going on in my life in January.....

(Would a Boardies team be fun? Or would they drag us down? :D)

As long as you know what youre in for....



Short tempo run today. 6.75k. Two minutes faster than the same route on Tuesday, which is okay. Very cold and snowy out, but great weather to run in once you cover the hands and head.

Still smiling, grif.

Dory Dory

Oryx wrote: »

As long as you know what youre in for....



.

I'm not sure I like your tone....

Oryx

What tone???

BTH

griffin100 wrote: »

I'm starting a book................I give it a week

Stick me down for Tuesday 2 April

Dory Dory

;)

Ahhhh...but look how much fun he is having!! :eek: (note to self: start putting on a few layers of fat after DMC for insulation)

Oryx

Dory Dory wrote: »

;)

Ahhhh...but look how much fun he is having!! :eek: (note to self: start putting on a few layers of fat after DMC for insulation)

No rush on it yet anyway, I may have another plan for next year so we can decide coming into Autumn.

Dory Dory

Oryx wrote: »

No rush on it yet anyway, I may have another plan for next year so we can decide coming into Autumn.

That's a deal.

Oryx

Turbo session tonight.
15 w/u
7 x 4 min on 2 off, starting at big ring easiest gear, moving one bigger gear each rep @ highest cad I can maintain.
10 cd

Effort @ 80% approx

Fun.

Niggly strained muscle on my inner thigh which I had to mind but not bad enough to be a worry.

Oryx

Friday am
Swim. Just me and the club superman with a whole 25m pool to ourselves. As its good Friday the rest of the club must be having a lie in, or praying or something.

After a 400m w/u I did a mix of drills and playing with toys like fulcrums. Have to mind the muscle strain so lots of work using pull. Finished with 8 x 50 build and a short 100m sd.

2350m. Still feeling the love.

RacoonQueen

Oryx wrote: »

I may have another plan for next year

What IM are you doing?

Oryx

RacoonQueen wrote: »

What IM are you doing?

Won't know for ages yet.

pgibbo

Best of luck Oryx. Happy training and racing

Oryx

In keeping with the theme of this log, I am reminded to stick to The Rules


If you bleat on a particularly cold, wet, or difficult ride, you will be shown

The Hand


- where you are being referred to rule number five.

Oryx

Friday pm
Turbo session with a friend. Same set as last night but it's so much easier to get through it when you've company. 67 mins total.

Oryx

Saturday 8am
Tempo run. Did the first km steady then started to push the pace. This is a very hilly route so my times per km were similarly up and down with garmin giving 8.02 av and 5.44 max. Still, this ended up being one of my fastest times on this route, 10.9k in 54 mins. My leg didn't really bother me at all. Today felt like 'proper' training.

Oryx

Sunday am
For the first time in well, months, I got out on the bike. Didnt have much time so just a short spin. It was windy and cold but with every layer of thermal gear I own on me it wasn't a problem.

I still suck on the bike, 44k in 1hr 55 is not good at all. Must. Work. Harder. But maybe I'll try the route again on a calm day and see if it's much faster.

Solobally8

Oryx wrote: »

Sunday am
For the first time in well, months, I got out on the bike. Didnt have much time so just a short spin. It was windy and cold but with every layer of thermal gear I own on me it wasn't a problem.

I still suck on the bike, 44k in 1hr 55 is not good at all. Must. Work. Harder. But maybe I'll try the route again on a calm day and see if it's much faster.

If it's any reassurance Oryx I was out with the club yesterday and we were travelling approx 8kph slower cycling into the wind. It was a killer

Oryx

Solobally8 wrote: »

If it's any reassurance Oryx I was out with the club yesterday and we were travelling approx 8kph slower cycling into the wind. It was a killer

Yeah I'll be getting out more often from now on and I'll have a better idea of how I'm doing. Plan on doing tt sprints on a flat stretch to get used to putting in more effort. As Dory told me ages ago the wind is a training tool anyway

RacoonQueen

As I winded down my run about 3.5 miles early yesterday I was a bit peeved but knew that the mental battle of the previous 9 miles and the weather conditions made it more like a 24 mile run anyway. Then this popped up on my facebook newsfeed today when my friend 'liked' it. About running, but it's relative.

TIP OF THE WEEKEND: Precise planning goes out the window in the winter. Yes, you can still log pace and time, but don't take it too seriously. A 16-mile run in atrocious conditions might be the moral equivalent of 20 miles in perfect conditions. That's one of the reasons why I sometimes suggest time-based training. How long would it take you to do a prescribed workout under perfect conditions? Run for that time and forget pace or distance. This is also true on hot days or on hilly courses where heat or hills can increase the stress level.

catweazle

Oryx wrote: »

Won't know for ages yet.

Ah norseman applications only going into the hat next september - I am thinking about sticking my own name into the mix, will worry about where I get the money and how I will tell the missus that she needs to start training for it as she will be in for he support crew if I get selected.

It will cost a lot of money though when all is said and done and I don't think she will get the "I want a black t-shirt" comment

Oryx

catweazle wrote: »

Ah norseman applications only going into the hat next september - I am thinking about sticking my own name into the mix, will worry about where I get the money and how I will tell the missus that she needs to start training for it as she will be in for he support crew if I get selected.

It will cost a lot of money though when all is said and done and I don't think she will get the "I want a black t-shirt" comment

I presume with 150 foreign slots available chances are slim to non existent, so it's a long term goal. I have a few other ideas on the boil so if my name did ever come out the hat, I'd have some groundwork done.

griffin100

catweazle wrote: »

Ah norseman applications only going into the hat next september - I am thinking about sticking my own name into the mix, will worry about where I get the money and how I will tell the missus that she needs to start training for it as she will be in for he support crew if I get selected.

It will cost a lot of money though when all is said and done and I don't think she will get the "I want a black t-shirt" comment

I dont think it's that expensive compared to some European IM (yes I have checked).

If you want a Scandinavian experience there's always my favourite - OtillO.

catweazle

griffin100 wrote: »

I dont think it's that expensive compared to some European IM (yes I have checked).

Its not the price really but its x 2 everything as I cant expect the support to be out of pocket for it. Norway is not a cheap destination and a car will need to be hired for it as well.

Budget wise I would think perhaps the challenge race just outside Amsterdam might be the most feasible, right time of year for me, cheap flights, cheap accommodation, reasonable weather and the venue isn't in the arse end of nowhere like many races you could get there in a taxi from the city

Oryx

Tuesday am
Short easy run this morning. I took yesterday off (well, I spent four hours in the cold marshaling a race and couldn't face training myself afterwards) so this morning was just to wake the legs up again. 6.75k

Also I think it may have been a whole degree warmer out this morning. There is hope for us yet!

BennyMul

sorry for the lateness but welcome back not the same without you.

Kurt Godel

^ Agree 100% with the above sentiments, love the positive vibes, best of luck for your training and races. Great to see you back, there's been a shocking dearth of mud-caked girl pics lately

Oryx

This triathlon lark is a bit too clean but I'll see if I can find an old mud caked pic just for you Kurt.

Tuesday pm
Swim tonight. No club sessions this week so I did my own set:
400 wu
4 x 400 sustainable (race) pace
2 x 100
100 sd

The full set is 5 x 400 so the 100s at the end were just filling time. Didn't have enough time to do the last full 400. My sustainable pace turned out to not be sustainable with my times coming out like this: 8.10, 8.18, 8.47, 8.53. A big drop off for the last two, something I need to work on.

I had to grit my teeth starting this session, I didn't think I'd enjoy it but it's actually really good, felt like solid work.

shotgunmcos

Still silver linings... Keep it up

Oryx

BTH wrote: »

Stick me down for Tuesday 2 April

Well lookee here...



Still smiling. How much did you lose?

Oryx

Wednesday am
Turbo. Techinicinicically set.
10 min wu
6 x 30s out of saddle 30s recovery
6 x 30s spin ups 30s recovery
6 x 45s single leg 15s recovery
22 mins holding 90 cad, effort kept low z3.
5 cd

Again, even though I wasn't out in the weather, I was aware for the second day of spring finally attempting to crawl out of its hibernation cave. Sunny and bright out there, yeehaw.

Physio this morning with the vulcan. The man kills me. I even made a new pain sound today, somewhere between a yelp an a whimper. A yimper.

BTH

Oryx wrote: »

Well lookee here...



Still smiling. How much did you lose?

I was just thinking about that. Good work Oryx, keep it up.

Oryx

For Kurt. Summer 2009. Dory, this is what you have ahead of you!

interested

at least there's some swimming involved

Oryx

interested wrote: »

at least there's some swimming involved

Only if you fall in, which I did.

I don't do that durthy messing anymore, I swear.

Dory Dory

I'm more than game!!! :D

shotgunmcos

Me too to do with you two

Oryx

shotgunmcos wrote: »

Me too to do with you two

*obliterates momentary bad bad thoughts*

Thursday
'Slightly longer than normal run'. A run that didn't know quite what it was, I wasn't up for tempo and hadn't enough time for an lsr. 14.4k in 79 mins. I took it at a steady pace, listening to the body and all that. Plus, all going well, I have a big day planned on sunday which I need to be ready for.

The weather is still broken, however. Looks like Spain, feels like Siberia.