Friends,
Today, I have had a short run 42' in fitness running belt machine (I don't like but Shanghai air is quite polluted and traffic not good!)...after ever longest training from yesterday! I use today's training to improve my run 10K pace...I started walking jogging for first 5' warm-up, then, 30' running,with 6 series of 200m @ pace of 14.5km/h, 2 of 400m @ pace of 13.5km/h and 1 serie of 1 minute sprinting for last minute and, finally, 7' walking slowing down!!
I start to really like lot that kind of training but is quite dangerous to speed it up in a running belt machine!! After,my training, I have had a customer quick dinner in Shanghai...but, in my way to the restaurant, I could not stop sweating like hell!!! haha
Anyway, I have managed to reach the restaurant/bar on time to have the dinner together with Ken (China GM) and the customer...but, on my way, I have just seen one person killed on the road ...bike accident, really wild and weird, the body was still not covered and a lot of people just looking at him...he was very young!! What Ken, explained me was if the guy did not have money or family neither, they will leave him there for some hours...I did not see neither any ambulance. It was a shocking for me and the driver...that driver was not wearing helmet.
Talk to you next post....tomorrow flight back to Hong Kong!! and keep training @ home, sweet home!!
"XTB" Xavi.
Aug 26, 2009
Aug 25, 2009
SHANGHAI...LONGEST TRAINING EVER, 137 MINUTES!!
Friends,
I have done my longest training ever 2 hours and 17 minutes...I have started swimming 42' minutes 2.4Km, biking 85' 33km using hotel fitness bike and with 8 out of 25 strenght scale and, finally, following Richard's tip, 10' running 2km (pace @ 5'/km).
After my exercise, I was totally exhausted and very hungry, minor breakfast in Hong Kong airport, minor lunch in Shanghai office and ...sorry guys, I know I should not do that and I need to take care of my diet...HUGE DINNER in Shanghai hotel...Calzone, Balsamic Glazed Duck Breast (weird name, but, I believe looks more fancy....marketing stuff!!) and two desserts: Dark Chocolate Paté and Cold Pear and Mango Crumble!!! and really, I have enjoyed it a lot!! after that some rest...tomorrow, hard working day in Shanghai office.
Talk to you next post!
¨XTB¨Xavi.
P.S: Btw, is incredible how I miss my family after being several weeks together during vacation!!
I have done my longest training ever 2 hours and 17 minutes...I have started swimming 42' minutes 2.4Km, biking 85' 33km using hotel fitness bike and with 8 out of 25 strenght scale and, finally, following Richard's tip, 10' running 2km (pace @ 5'/km).
After my exercise, I was totally exhausted and very hungry, minor breakfast in Hong Kong airport, minor lunch in Shanghai office and ...sorry guys, I know I should not do that and I need to take care of my diet...HUGE DINNER in Shanghai hotel...Calzone, Balsamic Glazed Duck Breast (weird name, but, I believe looks more fancy....marketing stuff!!) and two desserts: Dark Chocolate Paté and Cold Pear and Mango Crumble!!! and really, I have enjoyed it a lot!! after that some rest...tomorrow, hard working day in Shanghai office.
Talk to you next post!
¨XTB¨Xavi.
P.S: Btw, is incredible how I miss my family after being several weeks together during vacation!!
Aug 23, 2009
BIKE 127' ... 70 K & RUN 11'...2K!
Friends,Today, I have some news for you...
First, my training this afternoon, 127' 70kms in static fitness bike...(I still don't have my Cannondale Tribike, hopefully,by next weekend, I will get it from the store!)...it looks boring, but, I have been able to watch the movie "Defiance", quite interesting and good (I recommend it)! After, my 2 hours biking @ 125 heart beats per minute, I have followed Richard Thornton (Dragons Triathlon training tip , to run at least from 10 to 15' to train transition from bike to run and I have done it...11' 2kms (@pace 5'30''/km) and my heart beating below 160 beats/min.
Second, yesterday, I bought my new XXL Dragons Triathlon short and shirt...it looks good...soon, you will have my first pictures wearing it. Still pending to get the Trispeed...hopefully very soon, but, not available, yet. Richard, thanks for your yesterday's tips and to provide me with the clothes!
Third, I will participate on my first triathlon type race on September 27th, (Swim 500m, Bike 27 Km, Run 5 Km) "Above Challenge" in Shatin (website> http://above-challenge.hk/en/events_triathlon.html ), a charity race to raise funds for Hong Kong Red Cross Special Education and Rehabilitation Service. I believe this race will help me to understand and train transition processes and why not ... to measure my training status and strenght for my first challenge 4 weeks before it will happen!!
And last but not least important new, I did buy in Barcelona before leaving to Hong Kong, my new running shoes in RunnersWorld Barcelona store....and, as it happened during my first time there, they took care and record on video my steps to choose the best shoes according to my running style...result: Saucony Triumph 6.
Talk to all of you in my next post!
"XTB" Xavi.
Aug 21, 2009
BACK HOME, WELCOME HUMIDITY!!
Friends,
Tonight, I have been running together with my wife first 3Kms, then, I have tried to recover slow pace during next kms, but, finally, 8km in 49' (6.0/km)...with very high humidity!
I am very happy that Elaine have ran also close to 5kms walking and running!!...she could try to run 10K first race quite soon...let's see!
Talk to you next post,
"XTB" Xavi.
Tonight, I have been running together with my wife first 3Kms, then, I have tried to recover slow pace during next kms, but, finally, 8km in 49' (6.0/km)...with very high humidity!
I am very happy that Elaine have ran also close to 5kms walking and running!!...she could try to run 10K first race quite soon...let's see!
Talk to you next post,
"XTB" Xavi.
Aug 19, 2009
160 LAPS...SWIMMING!
Friends,
First training after coming back from vacation to Hong Kong...64' 160 laps of 20 meters...not bad...and I am getting fit step by step, 108 Kgs and still 8.5 weeks for my first challenge!!
Talk to you next post,
"XTB" Xavi.
First training after coming back from vacation to Hong Kong...64' 160 laps of 20 meters...not bad...and I am getting fit step by step, 108 Kgs and still 8.5 weeks for my first challenge!!
Talk to you next post,
"XTB" Xavi.
Aug 18, 2009
BACK HOME...HONG KONG!
Friends,
Finally, we have arrived today to Hong Kong and during last days no training at all, but, some lunchs, dinners with Spanish friends and family...I will need to catch-up next days to keep following my "beginner triathlete 16 weeks training plan"!
Talk to you next post,
"XTB" Xavi.
Finally, we have arrived today to Hong Kong and during last days no training at all, but, some lunchs, dinners with Spanish friends and family...I will need to catch-up next days to keep following my "beginner triathlete 16 weeks training plan"!
Talk to you next post,
"XTB" Xavi.
Aug 14, 2009
WHAT NOT TO DO...!! LA TALLADA DE L´EMPORDÀ!
Friends,
This morning training was a totally disaster and things to not to do to run. I was supposed to run 46´ and I finally did 42´ 7kms (6´/km pace...DISASTER!).
5 Mistakes to avoid next time:
1. Less than 5 hours sleep,
2. Running in an explained wood road...with at least 7 options...I got lost at first one,
3. Not enough water to drink,
4. Running at 10.00am with 32 C degrees and no wind at all,
5. Not wearing a cap!
Result running first 3 kms...at 5´/km pace, then, I have started walking and running totally exhausted.
Tomorrow, training rest...more than deserved but not really happy about my last exercice!
Talk to you next post!
¨XTB¨Xavi.
This morning training was a totally disaster and things to not to do to run. I was supposed to run 46´ and I finally did 42´ 7kms (6´/km pace...DISASTER!).
5 Mistakes to avoid next time:
1. Less than 5 hours sleep,
2. Running in an explained wood road...with at least 7 options...I got lost at first one,
3. Not enough water to drink,
4. Running at 10.00am with 32 C degrees and no wind at all,
5. Not wearing a cap!
Result running first 3 kms...at 5´/km pace, then, I have started walking and running totally exhausted.
Tomorrow, training rest...more than deserved but not really happy about my last exercice!
Talk to you next post!
¨XTB¨Xavi.
Aug 11, 2009
FIRST TECHINCAL RUN TRAINING...QUITE INTERESTING!
Friends,
Today's training, technical training, I was supposed to run 8, 4 & 2 sprint series of 200,400 & 800 metres...but, I have just done, after 35'/7kms (5'/km pace) and 6, 3 & 1....almost dead last 800 meters...almost walking....but totally staisifed to finish it and very interesting to discover how to handle that kind of training to improve my pace for next running kms!
Talk to you next post!
"XTB" Xavi.
Today's training, technical training, I was supposed to run 8, 4 & 2 sprint series of 200,400 & 800 metres...but, I have just done, after 35'/7kms (5'/km pace) and 6, 3 & 1....almost dead last 800 meters...almost walking....but totally staisifed to finish it and very interesting to discover how to handle that kind of training to improve my pace for next running kms!
Talk to you next post!
"XTB" Xavi.
Aug 10, 2009
SWIM 100 LAPS
Friends,
Training was supposed to be 35' swim & 70' bike....but no bike in "La Masia" then, just 35' swim...and 100 laps of 18m...quite relaxed training!
Talk to you next post!
"XTB" Xavi.
Training was supposed to be 35' swim & 70' bike....but no bike in "La Masia" then, just 35' swim...and 100 laps of 18m...quite relaxed training!
Talk to you next post!
"XTB" Xavi.
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