Training 2008: Week 4

200508 0800hrs - Run
Workout: Mileage
Description:
Ran to Loyang-Downtown East-Pasir Ris Park-MJC-Springfield Sec-Temasek Poly-Simei
Timing: 3hrs (2hrs up to Temasek Poly, 45mins back to Simei)
Distance: 20km
Feeling: Quite a good pacing set by MK. Wasnt very hard as we still can chat throughout the journey. Felt tightness at hamstring at Giant & Ikea mall. Ended at Temasek Poly. However i still have to run home, this explain why the back journey to Simei took 45mins.

210508 1730hrs - Swim
Workout: Time Trial
Description:
Warm up 200m
TT 800m
Timing: 17:00 (2:05, 1:49, 2:09, 2:10, 2:10, 2:10, 2:13, 2:10), Avg: 2:07
Distance: 1km
Feeling: Ok first 800m TT after so long~ Possible to get faster, need more training. Too used to swimming slowly.

210508 1730hrs - Run
Workout: Time Trial
Description:
Warm up 3min, Dynamic stretch
Time Trial 5km
Timing: 23:17 (0:49, 1:52, 1:52, 1:55, 1:50, 1:50, 1:50, 1:48, 1:49, 1:52, 1:54, 1:55, 1:55) Avg: 1:52
Distance: 5km
Feeling: Was aiming for 1:50 per lap for 21mins but first 4 laps' pacing seems abit haywire, trying to find the correct pace. Next 10 laps are good as im able to pace Ivan, but after hitting 4km, i cant catch my breath to chase anymore. Haha made a calculation mistake, to run 21min is 1:40, 22min is 1:45, 23min THEN is 1:50... 1:40 is the pace for my 2.4 to just nice get below 10mins.. haha!

SUMMARY OF WEEK 4

Swim: 1 km
Run: 30 km

Bike: Nil

1 weeks: Sundown Marathon
2 weeks: Saucony Passion Run
13 weeks: Army Half Marathon
15 weeks: Aviva 70.3
C Cube