Training 2008: Training Week 11

070708 1800hrs - Swim
Workout: Race Prep
Description:
200m: Warmup
Main Set:
2x 100m; Hard
2x 300m; Sighting + Breathing from different side
700; Race Pace
10x 50m, Sprint
Timing:
Nil
Distance: 2.2km
Feeling: Did very bad for the swim. 'Glide' too long, eldow dropping, lower body sinking. Instead of accelerating, i am decelerating when swimming. Swim tempo need to be faster.

090708 1730hrs - Run
Workout: Race Prep
Description:
Warm up: 400m
Main set: Transition Training
5x 20 counts of exercise; Jumping Lunges, Push-ups, 1-leg Squat, Abs Extension, Burpees..
Run 800m after the exercises
Timing:
Drop from 1:50-2:20
Distance: 4km
Feeling: Wah, 5 sets of transition training no joke! Although running 800m only, legs are too weak for the 4th and 5th set.

110708 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, 1:15 swim & rest set
5x 100m, 30 sec rest interval
Timing:
20x 50m, 57-59secs
5x 100m: 2:00, 2:00, 2:00, 2:00, 2:09
Distance: 2.5km
Feeling: Trying to use the 20x50m set to swim with a faster tempo. Was able to maintain constant at 58sec per lap with the 15sec rest. Lastly was the 5x100m, this time also able to maintain at close to 2min except for the last lap.

120708 0600hrs - Bike
Workout: Mileage
Description: Ride with Anza
Timing: 4.5hrs
Distance: 100km
Feeling: Didnt bring powergel and water... Really suffering when coming back. Ride is good and thrilling especially when drafting them. Riding on a lane with a pack make us 'strong', vehicles all aware of our 'existance'

SUMMARY OF WEEK 11

Swim: 4.7km
Run: 4km

Bike: 100km

This week is the race week for OSIM Triathlon. Hence, training is more for the participants. Also made use of this week to rest. Had been working more on my Swim and Bike.

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