120508 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
16 x 25m sprint
Timing: 36:11min (10:53, 11:26, 11:52 + 2min rest interval)
Distance: 2.7km
Feeling: coach say the form damn terok! Can be banished to the small start training from kicking.. haha! Quite tired that day.. Lost motivation when heard the sprint set is 20x25m!!
140508 1730hrs - Run
Workout: Mileage
Description:
Simple dynamic warm-ups,
Main set: Run 50min, ran 5min /km for first 30mins, then run hard for 3min for 3 sets with 2min of 'rest/easy' interval. Just run finish till 50mins up.
Static: 15mins
Timing: 50mins
Distance: 9.6km
Feeling: The 3min set really made me push for at least for the first 2 sets. After the 3min sets, my pacing for per lap dropped from 2min to 2:30min. Hard stitch at the waist so cant really run with good form for the last part.
150508 1730hrs - Run
Workout: Mileage
Description:
Even simpler dynamic warm-ups,
Ran to Expo - Coastal - ECP (CP E) - Bedok Reservoir - Simei
Timing: 3hrs!
Distance: 23km
Feeling: Had aches from the yesterday run. woke up late and run, so body not prepared. Run till ECP not so bad, had problem with crossing the road and running towards coastal, no path to run on. Nearing the end of ECP CP E is really tiring, stop to walk on my first hr.
Struggling to run to Bedok Reservoir. Thanks to all the traffic lights, i can give excuse to walk towards them when red. Had three major stops at Bedok Reservoir, 1 is when i enter and took a water break at the toilet. 2nd is the toilet after the hill. Just cant wait to be home.. 3rd is at the newly built toilet near the paddle centre
Getting hotter and sunnier at 10+, pull myself together to finish the last 3-4km leg. Initially wanted to stop at SCH, to get some drinks from the provision shop and start walking back from there. But it is undergoing renovation. argh~ suck it up ran the way till junction at Blk 201 and walk in as cool down from there.
After-run effect, aching on the arch of my feets. Don't know is it running form (landing of feet due to fatigue) or time for a new shoe!
180508 1700hrs - Run
Workout: Mileage
Description:
Run in ECP from CP E to CP B and back.
Timing: 1hr 10mins
Distance: 10km
Feeling: Ran with SJ today, almost 100% increase from the usual bedok reservoir. GUess she must have 'suffered' abit.
Ok for the swim, i was lazy, didn't swim another session.
Quite pleased with the run progress so far. Will have to run another session next week before i go Taiwan.
Need to quickly order my frame to start training for my bike!
3 weeks: Saucony Passion Run
14 weeks: Army Half Marathon
16 weeks: Aviva 70.3
C Cube
No comments:
Post a Comment