Training: Week 9 Race Week!

230707 1630hrs - Swim
Workout: Mileage
Description:
Ladder set, 1-2-3-4-5-4-3-2-1 (2.5km swim include warm up and cool down)
Distance: 2.5km include warm up and cool down
Feeling: Yes!! finally able to finish this set. Had stick close to the rest timing of 30sec. only the first and last 100m and 200m i used them as warm up and cool down.

Felt pain on my shoulder the day after the swim. Maybe exceeded the mileage i had been doing too much.

240707 1630hrs - Brick Training
Workout: Mileage
Description:
Warm up from Tampines-Pasir Ris-Changi-Coastal.
Cycle hard for 5mins with 1min rest. 2laps on Coastal.
Run 2.4km
Distance: 40km (B), 2.5km (R)
Feeling: Sian my cyclometer broke down when i am doing the interval, so cant tell what speed I'm going. Cycling alone for interval is very boring...

This year wasn't well prepared for the race. Training sets are messy and not being followed closely.. Did my race prep on the day before the race, settling things like my race cycling shoes, tuning of the drivetrain. Powergel was done on race day and not being done up nicely.

Worst thing to happen was i left on water bottle at home while on way to race site, left home at 0930. Noticed that i didn't bring my bottle and went back when about to enter ECP. Reached home, urgently went to pee and left home again! w/o the bottles... Only noticed it when I'm at expo... In the end reach race site at 1030, clocking a mileage of almost 20km (hmm.. well prep chin)

Race week
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