Training 2008: Training Week 9

160608 0900hrs - Swim
Workout: Drills+Mileage
Description:
200m: Warmup
10 x (4x25): Fist 25m, Swim 25m, High Elbow 25m, Swim 25m
3 x 500: First 100m swim like race day!, with 1min rest interval
20x25m: 1min rest and swim set
Timing:
3 x 500: 11:06, 12:00, 12:30
Distance: 3.2km
Feeling: The whole body feel damn stiff for today. Legs keep sinking, used to kick better with fin drill at the start.

250608 1730hrs - Run
Workout: Mileage
Description:
Warm up: 400m
Main set: 2 x Transition sets
5 x static exercises, 20x Pushups, 20x Abs 'Extension', 30x Jumping Lunges, 20x Squats and 20x 'Blurpees'
Run 2.4km in 5km pacing
Timing: 1st 2.4km: 11mins (1:55min/lap), 2nd 2.4km: 12;08 (2:02min/lap)
Distance: 5.4km
Feeling: Very tired for the day. Went collect bike in afternoon which disrupt my usual afternoon nap. Guess also warmup wasnt good enough as started running, whole body feeling cold and stiff. Heart Rate hit MAX 180 for the first 100m after the static exercises.

280608 0730hrs - Bike
Workout: Mileage
Description:
TP-AVE 10, Pasir Ris, Loyang, Coastal, ECP, Coastal, Salarang, Changi
Timing: 3hrs
Distance: 73km
Feeling: Aim was to increase the mileage to 70km today. Kinda tired already when hit ECP. Dragged myself back to coastal and do '4min hard and 1min rest' set back to the Changi Logistic. Definitly not as hard as last Sunday. Lastly, struggle up Salarang hills and back home.


220608 0730hrs - Bike
Workout: Mileage+Strength
Description:
Coastal 20km lap
4x 4mins of hard effort, with 1min rest
Brick: 10min easy run
Timing: 2hrs
Distance: 50km
Feeling: Head wind seems more exciting today. going from ECP to Changi direction. Todays pacing for the first lap feels faster and more intense compared to last week.

SUMMARY OF WEEK 9

Swim: 3.2km
Run: 5.4km

Bike: 128km

8 weeks: Army Half Marathon
10 weeks: Aviva 70.3
C Cube