300408 1730hrs - Run
Workout: Mileage
Description:
Simple dynamic warm-ups,
Main set: 45min fartlex, Run for 45mins, Marathon pace for 300m, 5km pace for 100m.
15min of static exercise.
Timing: 45mins
Distance: Less than 10km
Feeling: First training i joined while in NS. Glad to join in during the foundation phase.
SUMMARY OF WEEK 1
Swim:Nil
Run: 9km
Bike: Nil
050508 1800hrs - Swim
Workout: Mileage
Description:
Warm-up: 200m, Drills: 10 x 25m, Kick Drills: Kick w/ flipper(100m), Vertical kicking w/ flipper swim(2min) x Swim (100m) x 3 sets
Main set: 3 x 500m with 1 min rest interval
10 x 25m sprint
Timing: 12+min/500m
Distance: 2.6km
Feeling: Sian, just too long never swim, need to work more on mileage.
070508 17300hrs - Run
Workout: Mileage
Description:
Simple dynamic warm-ups,
Main set: 50min fartlex, Run for 50mins, Marathon pace for 300m, 5km pace for 100m.
Static: 20mins
Timing: 50mins
Distance: 9.6km
Feeling: Nothing to comment
080508 1000hrs - Swim
Workout: Mileage
Description:
Warm-up: 200m, Kick: 200m, Stroke Drills: 3 x200m
Main Set: 3 x 500m
Timing: 13+/500m
Distance: 2.5km
Feeling: Damn weak! look at the timing can see liao. Not motivated/activated to swim. Chui! even KW also laugh at me~ sobz...
090508 1730hrs - Run
Workout: Mileage
Description:
Route: 2.4km route at my sec sch, Bedok Reservoir x 2 rounds.
Timing: 1hr 30mins
Distance: 13km
Feeling: Never stretch and warm-up, running 2.4k portion already aching.
100508 0715hrs - Bike
Workout: Mileage
Description:
2 x 20km cycle route. Expo-Coastal-Selarang-Changi Prison
Timing: 1+hr
Speed: 28-30km/hr
Distance: 40km
Feeling: Too long never cycle, pushing hard at 30km/hr. Maybe saddle position not right, balls burn like hell!
110508 0730hrs - Run
Workout: Mileage
Description:
Route: ECP carpark B1-carpark E1-Bedok Reservoir x 1round-Simei
Timing: 3hrs (45mins of waiting and 15min of chatting)
Distance: 17-18km
Feeling: Ran with Wilson from ECP, CP b1 to E1, ran alone from ECP to Reservoir where i waited for 45mins, Ran with SJ 1 round reservoir then chat with her for 15min. Jog back home from there. Freaking burnt out and hated the morning glare. Reach home at 1030.
SUMMARY OF WEEK 2
Swim:5km
Run:40km
Bike:40km
Notes:
Swim: Next will continue to work on coach set, what i do on Mon, will just duplicate on another day.
Run: Left 3 more weeks to Sundown, need to at least run 2 x 20+km over the next 2 weeks and leaving the last week for taper. Aim for next week run will be running a 20+km route with coach 60min run set on Wed which make up another 10km. Also will be running with SJ at ECP to recce the Passion Run route. So most probably next week will just be running these 3 sessions.
Bike: Biking now is a pain in the ass (literally) cycling on the Cannondale is uncomfortable. Will find Mervyn on one of the days to confirm the frame in getting. Next week might just ride another 40km.
3 weeks: Sundown Marathon
4 weeks: Saucony Passion Run
15 weeks: Army Half Marathon
17 weeks: Aviva 70.3
C Cube
Swim: Next will continue to work on coach set, what i do on Mon, will just duplicate on another day.
Run: Left 3 more weeks to Sundown, need to at least run 2 x 20+km over the next 2 weeks and leaving the last week for taper. Aim for next week run will be running a 20+km route with coach 60min run set on Wed which make up another 10km. Also will be running with SJ at ECP to recce the Passion Run route. So most probably next week will just be running these 3 sessions.
Bike: Biking now is a pain in the ass (literally) cycling on the Cannondale is uncomfortable. Will find Mervyn on one of the days to confirm the frame in getting. Next week might just ride another 40km.
3 weeks: Sundown Marathon
4 weeks: Saucony Passion Run
15 weeks: Army Half Marathon
17 weeks: Aviva 70.3
C Cube
2 comments:
Shucks. Thought I'll post my training log earlier than you. Damm!
it will be a weekly post on sunday.
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