Training 2008: Training Week 12

160708 1730hrs - Run
Workout: Strength Test
Description:
Warm up: 400m
Various Strength Test

1. Flex Arm Hang (vertical): 32sec
2. Side Plank with Knee, Leg Raise: Right: 47s, Left 39s
3. Push ups per min: 40
4. Side Plank: Right: 50s, Left: 1:01min
5. Chinese Squat: 1:23min
6. Plank: 1:06min
7. 'Superman': 1:05min

10x100m: Rest & Run ratio, 1:1
Timing:
20sec
Distance: 2km
Feeling: Hold till fatigue..

110708 1800hrs - Swim
Workout: Endurance
Description:
200m: Warm up
3x 200m drills; Fist, High Elbow (focus on left arm) , Full Pull & Breathe from left.
Main Set:
10x 100m Swim, 30 sec rest interval
5x 50m, 30 sec rest interval
Timing:
10x 100m, 1:50-2:00
10x 50m: 0:55-1:00
Distance: 2.5km
Feeling: If i can use vulgarity, they will be the best words to describe the 10x100m... Never swim so hard in my life. Almost puke.. Lucky Wilson say that he can see me putting in effort.. Wah to swim so hard just to look like ' put in effort'.

120708 0600hrs - Bike
Workout: Mileage
Description: Ride with JoyRider, from Long House to Coastal
Timing: 4.5hrs
Distance: 90km
Feeling: Had a good breakfast and a banana before the ride. Journey till Changi was good, till we reached Coastal. They cycled at 40< style="color: rgb(255, 0, 0);">130708 1630hrs - Bike
Workout: Brick
Description: 1 round Salarang and 2 lap Coastal + Run 30mins
Timing: 2:30hrs Bike, 30mins Run
Distance: 50km
Feeling: Legs feel normal until i mounted and cycled on my ride. Cycling along Coastal without the draft (used to cycled with Joyrider/Anza), going at 29km/h seems painful, maybe due to the aftermath of the ride from the previous day.

Running after the bike doesn't seems so bad as we pedal easy back to our place. Getting my lazy lil bro to ride and me running is a good idea. Make me chase after him as his bike handling skill not that good, hopefully can stimulate the race day bike to run pace. Lower back pain persist.

SUMMARY OF WEEK 11

Swim: 2.5km
Run: 4km

Bike: 140km

Will have to look into the lower back pain and conscious about keep my bum on saddle when riding hard.

5 weeks: Army Half Marathon
7 weeks: Aviva 70.3
C Cube