Training 2008: Training Week 10

300608 1800hrs - Swim
Workout: Speed Endurance
Description:
200m: Warmup
3x 200m drills; Fist, High Elbow, Full Pull & 3S1B
Main Set:
1x 1km Swim, 3mins rest
5x 100m, 30 sec rest interval
10x 50m, 25m sprint (end up just stroke hard), 25m easy.
Timing:
1 x 1km: 23:30
5x 100m: 1:55, 2:05, 2:09, 2:10, 2:17
Distance: 2.8km
Feeling: Not bad, felt motivated for the 5x 100m, but no strength anymore. 1km swim have the drag ass feeling. additional 10x50m is a surprise, still maanged to finish it. Feel that i need to do more strength sets in the future.

020708 1730hrs - Run
Workout: Time Trial
Description:
Warm up: 400m
Main set: 10km Time Trial
Timing:
Total: 50:13
Splits:
1:50, 1:57, 1:57 1:54, 1:56, 1:54, 1:59, 1:59, 1:57, 2:01, 2:00, 2:01, 1:59,
2:02, 2:03, 2:02, 2:04, 2:01, 2:03, 2:07, 2:03, 2:06, 2:05, 2:06, 2:00
Average: 2min/lap
Distance: 10km
Feeling: Plan was to maintain to run below 2min/lap. After running 5km, hope to maintain below 2:05min/lap as i start to feel tired, lost focus around 20-23th lap.

300608 1800hrs - Swim
Workout: Endurance
Description:
200m: Warmup
3x 200m drills; Fist, High Elbow (focus on left arm) , Full Pull & Breathe from left.
Main Set:
20x 50m Swim, 1:20 swim & rest set
5x 100m, 30 sec rest interval
Timing:
20x 50m, 57-59secs
5x 100m: 1:55, 2:05, 2:06, 2:13, 2:17
Distance: 2.5km
Feeling: Want to improve my strength so tried out this set. But is better to check with coach first. 20x50m didnt have much difficulty in doing, able to maintain the split quite well. But maybe i rested too long, 20sec.. 5x 100m just whack.. from timing can see.. that im tired by then.. haha!

Also tried to changed my routine drills, focusing more on my left arm, find that its too rigid. Hence for high elbow, i only make sure my fingers touches for my left armpit. Same for the breathing from left which used to be 3S1B. Find the distance just right, 1km for warm up and drills follow by 1.5km of main set.

280608 0730hrs - Bike
Workout: Mileage
Description: 1 lap Coastal & Salarang, ECP, Marina South, ECP, Tampines, Simei
Timing: 3hrs
Distance: 80km
Feeling: Ate powergel on the 45km mark, entering Marina South. Didnt feel fatigue till turning back on ECP. Compared to previous ride, fatigue level is lower.

SUMMARY OF WEEK 10

Swim: 2.8km
Run: 10m

Bike: 80km

Felt tired for the weekend, not sure whether is it due to the swim on Fri which made me really tired. Havent been running for the weekends. Might consider dropping one of the session. Have to ask coach for training programme.

7 weeks: Army Half Marathon
9 weeks: Aviva 70.3
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