Training 2008: Training Week 8

160608 0900hrs - Swim
Workout: Drills+Mileage
Description:
200m: Warmup
5x100m:Fist 50m, Swim 50m
3x300m: Fin 100m, Kick 100m, swim 100m
15x50m: Swim hard & Rest, 1:1 ratio.
3x250m: Rest 30secs
Timing:
(15x50m) Avg: 53secs/lap
(3x250m) Avg: 5+ mins
Distance: 3.2km
Feeling: The 1:1 ratio sets i good! But have to be motivaed to swim at the desired timing. This swim made my whole upper body ache!

160608 1700hrs - Run
Workout: Mileage
Description:
400m: Warmup + activation drills
Main set: 4 x 2.4km.
1st 2.4km with 21km pace, (Aim for 2:10/lap)
2nd and 3rd with 5km pace, (Aim for 1:55/lap)
4th with 10km pace. (Aim for 2/lap)
Timing: 1st: 2:05/lap, 2nd: 1:53/lap, 3rd: 1:50/lap, 4th: 2:00/lap
Distance: 10km
Feeling: Same as last week. sets is painful! Paced better this time round with Ivan as the pacer for the pack. Using the 21km pace for 1st set is good, didnt wear me out that much when hit the 2nd and 3rd set. Weather is alot better! Going-to-rain weather is windy (head wind strong also) but made us feel cooling. Therefore 3rd lap we went ahead to do 1:50/lap.

170608 1730hrs - Run
Workout: Mileage
Description:
Main set; 2 x Bedok Reservoir
1st round easy, 2nd round run own pace
Timing: Did not time
Distance: 8.6km
Feeling:Was tired and legs still sore from the previous day training, hence find it tiring to catch up with Ivan for the 2nd round.

210608 0730hrs - Bike
Workout: Mileage
Description:
Tampines-Pasir ris-Loyang-Coastal-Loyang-Salarang-Changi
Timing: 1hr 50mins
Distance: 47km
Feeling: Up till Loyang was still good. But once entered Coastal, felt tired already. Too long never ride, have to start with alot of mileage riding.


220608 0730hrs - Bike
Workout: Mileage+Strength
Description:
Coastal 20km lap
4x 4mins of hard effort, with 1min rest
*didnt have cyclometer so just ride hard.
Brick: 10min easy run
Timing: 1hr 55mins
Distance: 50km
Feeling: Good to have a cyclometer with cadence! Running after ride is painful, riding & running after blood donation is suicide!

SUMMARY OF WEEK 8

Swim: 3.2km
Run: 18.6 km

Bike: 97km

9 weeks: Army Half Marathon
11 weeks: Aviva 70.3
C Cube