10K BLOGGER MEETING RUN...& WHY NOT PB?

Friends!

As if you have read my blog, I am going for vacation to Spain during several weeks tomorrow and want to invite you to join me for a 10 K run trying to beat my PB, as of today 46´30´´!

What, Where, When, Why, and Who?

What? 10 K run

Where? Carretera de les Aigües (Barcelona) (my preferred place to run in Barcelona...)

When? June 30th, 7.00 P.M.

Why?  I would like to meet, as much as many bloggers, but, this time ¨face to face¨to hsare with you one training and, if you help and support to try to achieve my PB in 10K, achieved in Hong Kong " 46´30´´.

Who? Everyone who wants to join!!!

Por favor, todos aquellos que os queráis apuntar a la misma....pues, colocar un comentario abajo para saber más o menos cuantos seremos...y no colapsar el parking de la Carretera de les Aigües!! (jaja es broma)

Btw, about the logo on the top, I was looking for a 10K logo and I found this one...I did this race in 2008 and was impressive, 11,449 finishers! it really remembered me Cursa de Bombers 2005, 2006...

http://wb10k.allsportcentral.com/results/results.cfm?EventID=16927

I hope to see some bloggers on that date! Thanks in advance!

¨XTB¨ Xavi.

P.D: Per cert, no em vull oblidar de felicitar als meus nebots: MOLTES FELICITATS! Ariana  i Xavi....fan 15 anys avui! Per cert, excel.lents jugadors de basket...el Xavi Assalit, és el actual base del DKV Joventut Cadet B (per mi un futur ¨Ricky¨però evidentment que ha de dir el seu tiet!!!) i la Ari millor base del St. Adrià, on juga la meva fillola i germana gran d´ells, la Blanca de 3 al equip Senior Copa del St. Adrià!...i per cert, els seus papis fan avui també 21 anys de casats! Felicitats per tots!

SPANISH TAPAS, COSMOPOLITAN & TRAINING RACES...AND NADAL!

Friends,
Spanish tapas in Hong Kong, everybody loves...best places! and new Tapas bar in Taste Pacific Place...I don't know the name of the bar...but I met Emilio the Chef...and of course, best Chefs, Alex (Fofo) and David (Uno Más)!! Thanks guys, good job!!

Let me just make a brief summary about my weekend...Friday tapas, Saturday morning, 3 half-sprint race training, then,3 cosmopolitans, more tapas and, as of result, no swim race on Sunday...hangover!

Now is time for farewells and dinners in Hong Kong, Hammes family are coming back to the US, that is the reason we had a wonderful "in-house" tapas dinner on Friday night and we share a wonderful time with Lori, Ellie, Max and "super-baby" Eden!! We will miss all of you ... also you Eric! ;-)

Saturday morning 6.30 am, I had Summer Training Series 2 with our Dragons mate...and I had quite fun during my racing...my swim was OK...usually on Top 5, bike much better than my first Series...indoor bike training helped a me a little?? ...no clue and my run average of 4'35''/km for 2 Km x 3...so, so!

I attach the link to our Triathlon Club website and of course any suggestion to improve it, I will take it to our President Richard!!...youc an check my results on there, too.

http://www.hktriclub.com/

Then, same Saturday night, Peter (my bike mentor, over 30 years riding road bike!)and Justine, invited us to have a drink at their home before going to Fofo restaurant to have more Spanish tapas!...we had 2 or 3 glasess...and then, you can imagine how the night went on...late to the restaurant, after dinner, another drink, then, one vodka in a fridge bar Balalaika...and afterwards, Elaine, wanted to dance...but we stopped here...as I was supposed to race next day on my Open Water 1.4km swim race...

Cosmopolitans...2 or 3?!?                      Balalaika fridge Vodka bar...

...and you can imagine, my Sunday morning...DNF...or better DNS (Do Not Start)!!

Last but not least, RAFA....THANKS FOR SHARING WITH ALL SPORT LOVERS THE WAY OF FEELING AND LOVING COMPETITIVE SPORT! CONGRATULATIONS...YOU ARE GREAT!

Thanks for reading...and talk to you very soon!

¨XTB¨Xavi.

INDOOR BIKE TRAINING PICS...

Friends,

Yesterday, I did my third indoor bike training:

Pros:
1. Faster training, as usually, I do intense one over 85 RPM in 1 hour.
2. I stay at home and can watch a movie or just look at my kids and spend time indoor with my family...
3. No potential  accidents...or at least till now! lol
4. Don't need helmet...
5. I get used to OSIM saddle...hard to get used to it...but more confortable than Cannondale Slice 5 Hi-Mod original one!

Cons:
1. Not feeling the real race conditions, road uphills and downhills...
2. Not really improving my bike technical skills (avoid zig-zag move, arms in correct position)
3. Dinner is usually getting ready and smelling, then, looking forward to finish fast my bike training to quickly enjoy dinner!

Btw, I have tried GSC-10 from Garmin synchronized with my Garmin 310-XT and is working perfectly, as suggested by Mr. Lee (Flying Ball Cycle)  store owner! Thanks! ;-)

I attach some pics of my first indoor bike trainer Pro Fluid...I hope you enjoy!

Lucas really enjoying indoor bike experience! ;-)

with his Buzz- Lightyear pijama!

 

Mar...my sweet Princess!! so beautiful!!

Suffering a little bit...

Thanks for reading!

"XTB" Xavi.

INTERESTING ADVENTURE...

http://stickyparkour.com/BlogNew/

NEW CHALLENGE & TRI-CITY-ATHLON!

Friends,

Just quick update, about 3 topics:

1. I have rethinked my next challenge and moved it earlier to August 22nd, 70.3 Ironman Cobra Philippines, if my ITBS and training is enough to race it under 7 hours...as my first HIM event!

2. Friends, please, I would like all of you to help if you can to one request from one of my Dragons mates for one person affected some years ago by Leukemia that she needs us to vote to get a place for that TRI-CITY-ATHLON race! I attach her message...and link to vote...she needs all our support!

"Hi everyone,

I have a special request to make. My little sister has 'entered' me
into the Eurostar Tri-City-Athlon this coming September 14th. The 3
different disciplines are being held in 3 different cities - the swim
is in Paris , the bike leg is in Brussels and the run leg is in
Regents
Park in lovely London town!

The other slight difference to this event is that I have to gather
enough votes to firstly be placed within the top 50 entries. Then, a
panel of judges will pick 20 competitors to participate in the event.
If I am lucky enough to survive the first round and be chosen as one
of the competitors, I will use the Tri-City-Athlon to raise money for
the Anthony Nolan Trust, a UK based leukaemia charity that I have
worked closely with over the past few years (http://
www.anthonynolan.org.uk/).

It's with this in mind that I ask for a few minutes of your time to
vote for me!!

You can click on the link below to vote:

http://www.eurostartricityathlon.com/home-page(en)/view-entry.aspx?id=5640
(either click on the right where it says LOGIN WITH FACEBOOK, or
create a profile on the Eurostar page and then look for my entry -
filter MOST VOTES and I should be at the bottom of the 1st page, at
least I was this morning!)

Only one vote is allowed per person so please feel free to forward
onto friends and family!!! Voting ends on the 8th June.

Thank you very much!

Kitty"

3. Last but not least, since last Tuesday, nice training sessions, including, Yoga on Tuesday, Technical running training on Wednesday, Indoor bike training on Thursday, Long Swim on Friday, Long Bike on Saturday and Long Run on Sunday, rest on Monday and Bike training today in Shanghai...and my ITBS is behaving!!!

Cheers from Shanghai...without "works" clean and ready for Expo 2010!!! Looks really different from last months!!

"XTB" Xavi.

HELP...I LOVE KIDS! DO YOU?

Friends,

I just ask you to watch that videoclip and afterwards think just during 5 minutes how you can help those kids...if you want my help, I am actually working with different NGO's:

I hope you enjoy the video:

Cheers from Hong Kong!

"XTB" Xavi.

P.S: Thank Clóvis for sending me that video to share!

SOUTH BAY OCEAN SWIM & 10K...

Friends,

Just quick update about my weekend:

1. Saturday morning...South Bay Ocean Swim, in theory, 1.8 K, but, as per my GPS, 1,430 m in 21'38'', but, official ime of 22'04'', 10th AG 35-39 and 49th out of 197 swimmers.
http://www.revolution-asia.com/Assets/Revolution+Asia+Digital+Assets/Results/SouthBayOceanSwim_RaceResults.xls

2. Sunday afternoon...10K running training without drinking any liquid at 29.Celsius and 88% humidity...nice training...and my ITBS is not hurting so far so good!!
47m 37s 10.00 kms 04m 46s/KM (first km was not tracked in my GPS)...

Min HR: 86
Avg HR: 165
Max HR: 181
5:46 PM



Talk to all of you very soon!

"XTB" Xavi.

ITU PLOVER COVE TRIATHLON...

Friends,

My second ITU Triathlon Plover Cove, 2h45'03'' (AG: 17th, Overall 91st of 203 male participants)...really, I don't know what to say about it, but, I believe that not having train for this one and being just trying to recover from my ITBS...result is not so bad.

mmmm let me find my bike!!quick swim...

Short race chronicle: over 28 degrees and 90% humidity...tough...I believe I drank over 5 litres of electrolyzed water during this race.

Swim: 25'50'' aprox. I started like 30'' later than everybody,as start was supposed to be at 6.10 am, but, advanced it to 6.00 am and I was talking with my Dragons team mate Richard...anyway. Water was very calm but disgusting fueled and very polluted...but I focused on my rithym and despite of doing several S overall result not too bad.

Bike: first uphill, I needed to dismount the bike and do it walking last 50 meters...exteremly high percentage, over 17%...afterwards, was an uphill and downhill circuit which does not help me with my 99 Kgs...anyway, I believe I finished it in 1h20'...not too fast not too slow! ;-) I tried dismounting as the pros...but did not have time to unstrap on time my right foot, funny picture, one foot totally off, the other one, still on mike shoe...lol. Anyway, next time, I need to starte earlier that process!! but at least I tried it.

Run: close to 60'...still weak on my endurance basically caused by my 6 to 8 weeks off training due to my ITBS...my knee was OK...but, I trained my running and walking technique before arriving to water stations...for 30'' to 45'' (I know this is used for 70.3 and IM above...)but as my injury started bothering me after Km 5, I decided to keep on that technique...losing close to 5 mins overall, but, saving my knee to finish much worst! Btw, running was very boring, as it was just 2 loops above a bridge and very foggy...and humid...I wish I could have my iPod to listen to music, as I do during my trainings!

Overall, I can say I had finished my second ITU Triathlon Olympic Distance without specific training...and I really enjoy, as I was not pushing hard for the restul but taking it as training....my time, I know could be much better...but will come once I will be 100% recovered of my ITBS knee and a constant training.

Talk to you in my next post...and hopefully will post  pictures from that triathlon!

"XTB" Xavi.

BLACK OR WHITE? ...& NEW DRAGONS WEBSITE!

Friends,

Let me just explain you why this title...

I would like to start with 3 significant quotes from Confucius:

1. "Life is really simple, but we insist on making it complicated."
2. "Our greatest glory is not in never falling, but in rising every time we fall."
3. "It does not matter how slowly you go as long as you do not stop."

As some of you know by reading my latest posts, I am "finishing" to recover from an ITBS injury over last 8 weeks, but, I did a big mistake, thinking I can follow a 70.3 Ironman plan (for my first one, as you can see on my prior post) training 12 to 14 hours...let's be realistic and follow Confucius wisdom..."Our greatest glory is not in never falling, but in rising every time we fall."

Why do I want to complicate my life? Is just simple, I am a father of two wonderful kids, husband of a fantastic wife and professional committed to my Company...and I love practising sports,as amateur.
Why should I follow a so exhaustive and not able to coordinate with my actual busy life which will make it much more difficult? To get a better 70.3 Ironman result? Not needed. Get fit faster? Not needed, check second and third Confucius quotes above.

Then, I have taken my final decision for my triathlon training plan...and taking in consideration that my 2 weakest sports are run and bike. I am OK with my swimming. I will try to train maximum  6 days per week, as it follows:

Monday>      Swim immersion training or long swim session. (1h)
Tuesday>      Bike session: tempo. (1h)
Wednesday> Running sessions coached by Michael Maiers (Dragons Top Triathlete) (1h)
Thursday>     Bike session: tempo or yoga session. (1h)
Friday>         Rest or long run. (max. 90 mins)
Saturday>     Long bike (max. 180 mins) or sport event (Splash'n'Dash, OWS or Dragons Training sessions)
Sunday>       Rest or long run (if not done on Friday) (max. 90 mins)
Total maximum hours per week = 8.5 hours of training.

As you can see, I have created a very flexible training plan including different type of trainings and  could suit better according to my daily working and family calendar...no more than 6 days training, and between 4 to 6 days "It does not matter how slowly you go as long as you do not stop." (Confucius).

Last but not least, I would like to introduce to all of you, updated Hong Kong Dragons  Triathlon Club website: http://sites.google.com/site/dragonstriclub/

Talk to you next post...but to finalize my post, let me just add to last Confucius quotes...that summarize my decision:
"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps."
"Wherever you go, go with all your heart." by Confucius.

"XTB" Xavi.

NEW TRAINING PLAN & CKP INTERVIEW # 2

Friends,
I would like just to share with you about my new training plan that I will start next Monday, May 3rd.

I have updated from Bronze to Silver on http://www.beginnertriathlete.com/ and selected Half Ironman Triathlon Training Plan - 20 weeks  http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=651, as I would like to participate on my first 70.3 Ironman during 10H2, earliest Tokoname (Japan), September 19th:

or, if not ready yet,  Phuket (Thailand), December 6th.

Anyway, I know before to start it, that will be very challenging to achieve it 100%, as I will be travelling for work and vacation during next months, but, will try my best to accomplish it, as much as I can....let´s see, and, of course, everything will depend on my ¨ïnjuries free time¨,as I am still recovering from my ITBS!

Again, let me share with all of you, our second member interview of CHECKPOINT DRAGONS GLOBAL TRIATHLON TEAM (out of already 15 CKP beginner triathletes members) : Nicolas Brouchon (my boss!!) and I hope you enjoy!

1. Name: NICOLAS BROUCHON
    Age (Age Group): 45-49 years
    Family status: Married
    Children: Arthur (7) and Penelope (20)
    Height: 6´2´´
    Weight: 200 lbs
    Born City/Country: Born in Paris, France.
    CKP Actual Position: Worldwide Controller
    Sports: Cycling, running (practicing), rugby (passionate)
    Personal blogsite/website: None.

2. Why do you want to do an Olympic triathlon race? I love challenge and this is a good start towards the Ironman.

3. Any targeted time for your next ITU Olympic triathlon? Anything below 3 hours.

4. Which is your strongest sport? and weakest? (Swim, Bike, Run) Strongest cycling weakest running.

5. Describe briefly your training plan or if is from http://www.beginnertriathlete.com which one are you following? Swimming 2x 1 hours per week (Tuesday/ Thursday) Cycling 4 times a week (2x1 hour Tuesday/Thursday + 4 hours Saturday + 3 hours Sunday) until March 31st. From April 1st onwards : running 30' Tuesday/Thursday - cycling+running Staurday 3 hours running Sunday 1 hour.Two weeks prior to the race - light exercise (30' a day) and no exercise 3 days before.

Cheers from Hong Kong!

¨XTB¨ Xavi.